Breakfast: millet porridge (millet 100g), 250ml milk and poached eggs (50g eggs).

Lunch: rice (japonica rice 150g), three strips of shredded fish (50g lean meat, 50g carrot, 5g potato 100g, 5g vegetable oil, shredded ginger, pickled pepper, soy sauce, vinegar, sugar, monosodium glutamate and salt), and stir-fried vegetables with mushrooms (200g green leafy vegetables, 50g mushrooms and appropriate amount of salt).

Dinner: gold and silver rolls (flour 100g, corn flour 100g, sesame paste, salt), steamed fresh fish (all kinds of fresh fish 150g, vegetable oil 5g, onion, shredded ginger, salt), green vegetable and shrimp soup (green vegetable 50g, vegetable oil 5g, shrimp skin, shrimp).

Extra food: seasonal fruits.

Recipe 2:

Breakfast: 250ml of milk, 200g of bread (flour) and 50g of boiled eggs.

Lunch: rice (200g of japonica rice), fried pork slices with mushrooms (50g of fresh mushrooms, 50g of pork, 5g of vegetable oil, cooking wine, starch, egg white, monosodium glutamate), stir-frying (200g of vegetables, 5g of vegetable oil, monosodium glutamate, salt).

Dinner: steamed bread (150g flour), lily shrimp (50g shrimp, 25g carrot, 25g sweet pepper, 5g vegetable oil, lily, starch, monosodium glutamate and salt), beef soup (50g cabbage, 50g dried bean curd, 50g carrot, 50g potato, 50g beef and 5g vegetable oil).

Extra food: seasonal fruits.

Recipe 3

Breakfast: bread (200g of flour), 250ml of milk and 50g of boiled eggs.

Lunch: rice (japonica rice 150g), cumin-fried mutton (mutton 100g, auricularia auricula 2g, carrot 50g, vegetable oil 5g, and appropriate seasoning), roasted rape with mushrooms (fresh mushrooms 50g, rape 150g, vegetable oil 5g, and appropriate seasoning), and mixed with small vegetables.

Dinner: lily porridge (50g of japonica rice, appropriate amount of lily), steamed bread (flour 100g), two kinds of onions (50g of pork tenderloin, 50g of lean pork, 2g of onion 100g, auricularia auricula, 5g of vegetable oil, appropriate amount of seasoning), and shredded green pepper bean curd (50g of green pepper, 65438+ of bean curd skin).

Extra food: seasonal fruits.

Extended data

The most important thing in a day is breakfast, and you can't be careless. It should be a proper meal. It is understood that quite a few people eat breakfast informally, eat in a hurry or eat while walking, and a few people don't eat at all. It is very important to have a good breakfast. A good breakfast can provide sufficient nutrition and energy for human body and brain, make people energetic and active, and also enhance memory.

Skipping breakfast will make people depressed, slow-thinking, memory decline and even hypoglycemia, so pay attention to breakfast. Breakfast should be nutritious, mixed with meat and vegetables and easy to digest. Include grains, meat and eggs, milk, fruits or vegetables. Although the fried dough sticks are good, you should eat less, and eating more is not good for your health.

People's Network-Three Healthy Recipes for Breakfast, Lunch and Dinner

People's Network-How to match three meals a day to be healthy? You should master the skills of diet collocation.