2. Preparation principle:
1) The food is diverse, mainly cereals, ensuring milk and eggs and increasing vegetables and fruits.
2) Ensure that breakfast is good, lunch is full and dinner is few, and the ratio of three meals is 3:4:3.
3) Eat less snacks, drink less sugary and carbonated drinks, and control sugar intake.
4) Drink milk and 6-8 glasses of water every day.
3. It is recommended to use 25 grams of salad oil all day.
Here are some healthy recipes for three meals a day prepared for you every week.
First set of healthy recipes for three meals a day:
Monday breakfast: steamed bread, milk (or soybean milk), boiled eggs 1, pickles. Chinese food: rice, mushrooms, sweet and sour hairtail, loofah soup. Dinner: mung bean porridge, Chinese cabbage and pork steamed stuffed bun, shrimp and melon.
Tuesday breakfast: Wowotou, milk (or soybean milk), 1 marinated eggs, tofu milk Chinese food: rice, eggplant powder, duck seaweed soup. Dinner: fried beans, porridge, bean paste buns and shredded green peppers.
Wednesday breakfast: meat buns, milk (or soybean milk) and salted duck eggs (half) Chinese food: steamed bread, roast beef with soybeans, stir-fried green beans and egg soup. Dinner: fried noodles, fried spinach, shredded potatoes with green peppers.
Breakfast on Thursday: flower rolls, milk (or soybean milk), boiled eggs 1 Chinese food: rice, sliced black fungus, braised flat fish, white radish and kelp sparerib soup. Dinner: soybean milk or porridge, chopped green onion cake, shredded green pepper and celery.
Friday breakfast: steamed stuffed bun, milk (or soybean milk), Chinese food: rice, fried flowers, diced Chili chicken, mushroom and vegetable soup. Dinner: celery steamed stuffed bun, scrambled eggs with tomatoes, minced meat and tofu.
Saturday breakfast: bread, milk (or soybean milk), fried eggs 1 Chinese food: rice, spiced fish, fried carrots with bean sprouts and mushroom soup. Dinner: steamed bread, corn porridge, scrambled eggs with tomatoes, shredded pork with fish flavor. Sunday breakfast: flower rolls, milk (or soybean milk), boiled eggs 1 Chinese food: rice, fried chicken with black fungus, sweet and sour cabbage and pumpkin soup. Dinner: Chinese chives, pork, black soybean oil, wheat, jiaozi, fried cowpea with minced meat.
The second set of healthy recipes for three meals a day:
Monday: breakfast: milk, steamed bread, Chinese food: steamed bread, ribs, peanuts, celery, dinner: laver and egg soup, steamed crucian carp, shredded pepper and rice.
Tuesday: breakfast: millet porridge+steamed dumplings Chinese food: rice, fried meat with fungus, stewed tofu with fish head, cold cucumber dinner: rice, loofah soup, fried meat with onion and fried tofu with minced meat.
Wednesday breakfast: milk, bread (or buns) Chinese food: rice, stir-fried green beans, cold mixed with three shreds (red, white radish, lettuce) dinner: steamed bread, roast beef with potatoes, beef with sauce, and fried cabbage with mushrooms.
Thursday: breakfast: milk, egg cake Chinese food: steamed bread, braised tofu, shredded potatoes in vinegar, minced pork beans dinner: rice, braised kelp ribs, fried chicken legs, scrambled eggs with green peppers.
Friday breakfast: soybean milk, steamed bread, Chinese food: rice, fried spinach, stewed winter melon soup with ribs, braised fish pieces, dinner: fried flowers with cashews, fried pork liver with Chinese cabbage, and roasted meat with eggplant.
Saturday: breakfast: beef noodles, soybean milk, Chinese food: rice, braised pork, hot kidney, egg soup, dinner: steamed bread, stewed pork ribs with pumpkin, shredded fried eel,
Sunday breakfast: soybean milk, steamed bread: steamed bread, stewed chicken leg with bitter gourd, steamed fish pieces and fried bean sprouts. Dinner: rice, stewed bean curd with bamboo shoots, roasted eggplant and fried garlic seedlings.
The third set of healthy recipes for three meals a day:
Monday: breakfast: rice porridge, fried dough sticks, soybean milk, eggs, lunch: flower rolls, winter melon and seaweed soup, fried shredded celery, dinner: rice, winter melon and seaweed soup, cold shredded bamboo shoots.
Tuesday: breakfast: oil cake, eggs, milk, biscuits lunch: rice, stir-fried shrimp, garlic eggplant, cold towel gourd dinner: rice, bean curd soup, shredded pork fried bean sprouts, cucumber scrambled eggs.
Wednesday: breakfast: porridge, milk, boiled eggs, lunch: rice, cold preserved eggs, shredded celery, dinner: steamed bread, steamed fish, winter melon soup, fried shredded pork with mushrooms.
Thursday: breakfast: milk, eggs, porridge, lunch: steamed bread, winter melon soup, roasted eggplant, ... >;