Object: 45-year-old male, light manual worker. This recipe provides 2,400 kilocalories of energy and 80 grams of protein. Other nutrients basically meet the requirements of middle-aged people.

Breakfast millet porridge (50 grams of millet) flower rolls (50 grams of standard flour) salted duck eggs (50 grams).

Lunch rice (japonica rice 1 10g), stir-fried minced peas (lean meat 30g, peas1/0g, vegetable oil, monosodium glutamate and salt 5g), stir-fried shredded celery (lean meat 20g, celery 1 10g).

Dinner steamed bread (standard flour 1 10g), stir-fried mutton with scallion (50g lean mutton, 20g scallion, 6g vegetable oil and appropriate amount of salt), vegetarian spinach (spinach 1 10g sesame paste 10g, monosodium glutamate and appropriate amount of salt) and loofah.

Example of recipes for 2.60-year-old people

Target: 60-year-old people, light manual workers.

The following diet provides 265,438+000 kilocalories of energy and 765,438+0 grams of protein. Other nutrients basically meet the requirements of the elderly.

Breakfast steamed bread (standard flour 40 grams), milk lying eggs (milk 2 10 grams, eggs 40 grams).

Baked spring cakes for lunch (standard flour 70g), stir-fried dishes (pork 20g, mung bean sprouts 1 10g, spinach1/0g, leek 20g, vermicelli 20g, vegetable oil 10g, soy sauce and salt), and red bean millet porridge (red bean porridge).

Dinner rice (japonica rice 1 10g), mushroom roasted Chinese cabbage (Chinese cabbage 2 10g, mushroom 20g, vegetable oil 20g, broth, onion, ginger, cooking wine, salt), fried shredded carrots (lean meat 10g, carrot 50g, winter.

The most nutritious recipe for three meals a day for middle-aged and elderly people is believed to be known after reading the above detailed introduction. You might as well follow the above recipe for a while. I believe you will benefit a lot. Special recipes for middle-aged and elderly people!