Simple and convenient fat-reducing meal recipes, many people are very strict about their diet in the process of losing weight, so they will eat fat-reducing meals in three meals, so I have collected simple and convenient fat-reducing meal recipes for everyone below.

Simple and convenient diet recipe 1 breakfast

One serving, a bowl of wheat bran and a glass of skim milk.

Three apples and a cup of green tea.

Two bananas and a cup of green tea.

D, a raisin wheat bun and an oolong tea.

A bowl of cornflakes and a glass of skim milk.

Five prunes and a glass of skim milk.

A bag of wheat and a glass of prune juice.

lunch

A tomato and egg sandwich and a cup of green tea.

B, a bowl of Wonton Noodles, a bowl of boiled vegetables.

A salad and a cup of green tea.

D, a bowl of spinach noodles and a cup of oolong tea.

E, a bowl of beef ball rice and a bowl of boiled vegetables.

F, a bowl of rice with ink pills and a bowl of boiled vegetables.

A tuna sandwich and a cup of green tea.

dinner

A pork chop, a bowl of clear soup, two bowls of vegetables and half a bowl of rice.

A steak, a bowl of clear soup, two bowls of vegetables and half a bowl of rice.

C. Nine slices of lean meat, one bowl of clear soup, two bowls of boiled vegetables and half a bowl of plain rice.

D. Six tablespoons of steamed fish, one bowl of clear soup, two bowls of boiled vegetables and half a bowl of plain rice.

E, three salted chicken wings, one bowl of clear soup, two bowls of boiled vegetables, and half a bowl of plain rice.

F, four pieces of fried chicken (peeled), one bowl of clear soup, two bowls of boiled vegetables and half a bowl of plain rice.

G, eight boiled shrimps, a bowl of clear soup, two bowls of boiled vegetables and half a bowl of plain rice.

Simple and convenient diet recipe 2 1 day

The main products are chicken breast and sweet potato. They are all helpful ingredients for losing weight, fat and muscle.

Breakfast: 1 slice of chicken breast (about 100g), 1 sweet potato, 1 cup of milk.

Lunch: chicken breast 1 piece (about 100g), sweet potato 1 piece, and broccoli (about 40g).

Dinner: chicken breast 1 piece (about 100g), sweet potato 1 piece.

the next day

Whole wheat toast is especially suitable for weight loss. Although the calorific value is not high, it will be mixed with a small amount of cream. After all, it is an exquisite dinner, which is not suitable for use.

Breakfast: 2 slices of whole wheat toast (about 200g), sweet potato 1, and one apple.

Lunch: chicken breast salad, 2 sweet potatoes, 1 bananas and apples.

Dinner: 1 slice of chicken breast (about 100g), vegetable salad.

the third day

Carbohydrate is indispensable. For people who lose weight, for the sake of physical and mental health, white rice can be replaced with black rice or whole grain rice with lower calories.

Breakfast: chicken breast 1 slice (about 100g), 2 sweet potatoes, milk 1 cup.

Lunch: 1 bowl of brown rice, miso soup and sauerkraut.

Dinner: 1 slice of chicken breast (about 100g) and 1 root banana and apple.

The fourth day

It is also a low-calorie lycan based on chicken breast. The calorie intake in a day is only 1000 calories, but you still need to be full and not hungry.

Breakfast: 1 slice of chicken breast (about 100g), an apple, 1 cup of milk.

Lunch: chicken breast 1 slice (about 100g), 2 sweet potatoes.

Dinner: chicken breast 1 piece (about 100g) and cherry tomatoes1piece.

Fifth day

Breakfast can be rich, but the amount of dinner is small. At night, people's basal metabolic rate will decrease, so people who lose weight must eat less at night.

Breakfast: 1 bowl of brown rice, seaweed soup and sauerkraut.

Lunch: 2 pieces of chicken breast (about 200 grams), vegetable salad.

Dinner: chicken breast salad, sweet potato 1.

sixth day

It's already Saturday, so take a little vacation for yourself. Don't add a small amount of oil and vinegar to the "boring" fruit salad, which can promote gastrointestinal digestion and absorption.

Breakfast: chicken breast 1 piece (about 100g), 2 bananas and apples, broccoli 1 piece (about 40g).

Lunch: brown rice 1 bowl, bean sprouts 1 serving (about 40g), sauerkraut.

Dinner: chicken breast 1 slice (about 100g), fruit and vegetable salad (a little oil and vinegar seasoning can be put).

Seventh day

Besides losing weight, we should increase the intake of protein, and add some ingredients to reduce fat and gain muscle to help lose weight.

Breakfast: chicken breast 1 piece (about 100g), a piece of broccoli (about 40g) and an apple.

Lunch: chicken breast 1 slice (about 100g), fruit and vegetable salad (with a little oil and vinegar seasoning), sweet potato 1.

Dinner: 2 boiled eggs.

Simple and convenient fat-reducing meal recipes 3 Fat-reducing diet should also follow the following six principles:

Principle 1: Eat less and eat more.

This is a cliche! Eating less and eating more is to divide the energy that the human body needs every day into multiple parts, and then take it in multiple times! Breakfast, lunch and dinner are also available at any time! The total energy intake remains the same.

In promoting muscle growth and reducing body fat, eating less and eating more meals is better than eating more and eating less meals. Eating six or more meals a day can help your body digest food more effectively, so that you can eat more protein and other important nutrients. Of course, it should be noted here that every meal with more meals should be less.

Eating once every three hours can make your nutrition supply more stable and sufficient. Doing so can also reduce the risk of body fat storage, promote you to develop healthier eating habits, and make you consume more dietary fiber, fruits and vegetables, as well as protein and water.

Rule 2: You must have breakfast.

If you can only eat one meal a day, please choose breakfast! A day's work lies in the morning, which is also good for your health. After a night's sleep, the body uses 7788 nutrients, so we need to eat a rich breakfast to provide enough fuel for the body, improve metabolism and burn fat! Moreover, a rich breakfast can reduce the desire to eat in the future and help us eat less snacks in disguise. Oat+fruit is a good choice!

Principle 3: Eat vegetables at will.

Vegetables are whole foods with ultra-low calories. I don't know what you are thinking. Green vegetables are low in calories, rich in fiber and very full. Green vegetables with different vitamins and trace elements are the basis of the diet menu!

Principle 4: How high quality protein is.

Every cell in our body needs protein to construct, and protein is everyone's muscle! High protein supplement has many benefits, it can accelerate muscle recovery after exercise, reduce muscle loss and promote muscle growth! Because it takes longer to digest protein than carbohydrates, a high-protein diet is more resistant to hunger!

How many eggs should I bring? It weighs about twice as much. For example, a man weighing 70kg should consume 140g of protein.

Rule 5: Don't quit carbohydrates.

Foods rich in carbohydrates such as rice, noodles, fruits, beans and potatoes are very important, because carbohydrates are the main energy source of the body, and our brain, central nervous system and heart mainly rely on carbohydrates as energy. So at least one third of every meal should come from carbohydrates.

Principle 6: Less oil, less salt and less sugar.

This "three little" should be familiar to everyone. No matter whether you eat out or cook at home, you should try your best to do three less.

Master the reasonable proportion of carbohydrate, protein and fat, and make adjustments according to your own situation. Here are some simple and practical fat-reducing meals for everyone. If you want to lose weight, learn to lose weight quickly. As for breakfast, you can also choose some dishes from it. Whole wheat bread, milk and boiled eggs are all good choices!