Breakfast-a bottle of milk (250 ml); A 100g corncob bread with strawberry jam cheese: 2 slices of bread (50g), strawberry jam (25g) and 2 slices of cheese (20g).
Lunch-celery lily: celery (100g), lily (50g), steamed chicken with straw mushroom: straw mushroom (100g), tomato and egg soup: tomato (100g) and one egg (55438+000g). An apple (100g)
Dinner-fried fish fillets with black fungus (50g), fried meat fillets with herring (100g): water bamboo (50g), lean pork (50g), carrots (25g), green peppers (50g), mushrooms (25g), and cold cucumber: cucumber (25g).
Healthy recipe recommendation 2
One bottle (200g) of yogurt for breakfast: one egg (50g), one wheat flour (100g) and one apple (100g).
Lunch-Shredded pork and vegetable noodle soup: noodles (100g), chickpeas (100g), shredded pork (50g) and bananas (100g).
Dinner-Rice (100g) Braised Beef: Beef (100g) Carrots (100g) Dried Malan: Malantou (100g), Dried Malan (50g) Rice Amaranth (/kloc-0g)
Healthy recipe recommendation 3
Breakfast-milk and cereal: a bottle of milk (250ml), cereal (50g), steamed stuffed bun 1 (50g) grapes (100g).
Lunch-rice (100g) black pepper beef tenderloin: beef (150g), green pepper (100g), olive vegetable (100g), oil bean curd soup: oil bean curd (25g), vermicelli (50g).
Dinner-rice (100g); Salted shrimp: shrimp (100g) shredded Chinese cabbage: Chinese cabbage (150g), shredded Chinese cabbage (50g) and orange (100g).
Healthy recipe recommendation 4
Breakfast-a cup of soybean milk (200ml) and breakfast bread (50g); 2 slices of cheese (20g) and 1 banana (100g).
Lunch-rice (100g); Strawberry (100g), fried potatoes with beans: beans (150g), potatoes (100g), fried pork slices with cauliflower: cauliflower (75g), pork (50g) and auricularia auricula (25g).
Dinner-Rice (100g) Shrimp Tofu: Shrimp (100g), Tofu (150g), Lentinus edodes: green vegetables (150g), Lentinus edodes (50g) and corn soup: fresh corn kernels (50g).
Nutritional standards for three meals:
1. According to the standard of "Reference Intake of Dietary Nutrients for Residents in China", the average daily requirement of various nutrients per person was designed for catering. The supply of heat energy and various nutrients for breakfast accounts for about 30% of the total daily demand, while lunch accounts for 40% and dinner accounts for 30%. Each person needs about 2000-2400 kilocalories per day, of which 12- 15% comes from protein, 25-30% comes from fat and 60-65% comes from carbohydrates.
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.
I'll give you a website of healthy recipes. There are many homemade health foods on it, and I often follow them. Hehe ~ ~ Very good.
. hk/health.htm
Here's another healthy recipe song for you:
Raw pears can eliminate phlegm after eating, and apples have high digestion and nutrition.
Auricularia auricula anticancer agent is neutral, and cucumber has the function of losing weight.
Purple eggplant can dispel wind and dredge veins, and lotus root can relieve alcoholism.
Radish turns the disease into flatulence, and celery can reduce high blood pressure.
Banana laxatives relieve stomach fire, nourish stomach and strengthen spleen, and eat red dates.
Tomatoes nourish blood and nourish skin, and eggs are nutritious.
Produce fluid to soothe the nerves, count dark plums, moisten the lungs and blacken hair, and eat walnuts.
Iodine in kelp can eliminate smoking, while pepper can eliminate cold and dehumidification.
Garlic inhibits gastroenteritis, and scented tea often causes cancer by eating less.
Fish, shrimp and pig's trotters replenish milk, while pig's head and sheep's liver improve eyesight.
Honey moistens the lungs and prolongs life, but grapes are not old.
Beer can lower cholesterol, and mung beans can detoxify and relieve summer heat.
Salt and vinegar can diminish inflammation, and leek can tonify kidney and warm knees.
Peanut is drunk and nutritious, while wax gourd is fat and diuretic.
Tangju Xiaoshi Huatan Liquid inhibits cancerous fungi and imitates peaches.
Love swelling cures beriberi, and red bean porridge wins tonic.
Clearing away heat, promoting fluid production and harmonizing the stomach, sugar cane cooking porridge shows magical power.
Nourishing kidney, nourishing liver and improving eyesight are good, and the effect of medlar porridge is high.
Stop diarrhea, invigorate the spleen and tonify the viscera, and put lentils in the porridge.
Nourish blood, resist hunger and cold, and put raisins in porridge.
In order to make the skin better, add red dates to the porridge.
If you don't suffer from insomnia, add white lotus to your porridge.
Waist soreness and kidney qi deficiency add chestnuts to porridge.
Lack of conscience adds longan to porridge.
Dizziness and sweating, porridge with barley.
Moisten the lungs and relieve cough, and add lily to porridge.
Clearing heat and detoxifying, often drinking mung bean porridge.
Black hair, peach kernel in porridge.
If you want to lower blood pressure, lotus leaves should cook porridge.
It is good to nourish yin and moisten the lungs, and add tremella to porridge.
To prevent meningitis in spring, shepherd's purse porridge is good.
Sweet dreams. I forgot to add egg yolk to the porridge.
Spleen and digestion, porridge and hawthorn.
References:
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