Monday

Breakfast: 230ml milk, bread (200g flour), 50g boiled eggs.

Lunch: rice (200 grams of japonica rice), fried pork slices with mushrooms (50 grams of fresh mushrooms, 50 grams of pork, 5 grams of vegetable oil, cooking wine, starch, egg white, MSG), fried vegetables (200 grams of vegetables, vegetable oil 5 grams, appropriate amount of MSG and salt). (This lunch is very nutritious, but relatively bland, which is a bit difficult for children who don’t like meat... and it lacks a soup)

Dinner: Steamed buns (180 grams of flour), lily shrimps (50 shrimps) grams, 25 grams of carrots, 25 grams of bell pepper, 5 grams of vegetable oil, lily, starch, MSG, appropriate amount of salt), beef vegetable soup (50 grams of cabbage, 50 grams of dried tofu, 50 grams of carrots, 50 grams of potatoes, 50 grams of beef, vegetable oil 5 grams, 50 grams of tomatoes, appropriate amount of MSG and salt). (Dinner is more reasonable and light)

Snack: fruit.

Nutritional recipes

Tuesday

Breakfast: millet porridge (100 grams of millet), 230 ml of milk, poached eggs (50 grams of eggs). (This breakfast is suitable for girls or southerners. Due to the lack of staple food, for children who have to study all morning, breakfast is best served with staple food such as two fresh meat buns or bread and steamed buns, otherwise the calories are not enough.)

Lunch: rice (150 grams of japonica rice), fish-flavored three shreds (50 grams of lean pork, 50 grams of carrots, 100 grams of potatoes, 5 grams of vegetable oil, shredded ginger, pickled peppers, soy sauce, vinegar, sugar, MSG , appropriate amount of salt), stir-fried green vegetables with mushrooms (200 grams of green leafy vegetables, 50 grams of mushrooms, 5 grams of vegetable oil, appropriate amount of MSG and salt), boiled cauliflower. (lunch lacks soup)

Dinner: gold and silver rolls (100 grams of flour, 100 grams of corn flour, appropriate amount of sesame paste and salt), steamed fresh fish (150 grams of various fresh fish, 5 grams of vegetable oil, scallions) , shredded ginger, appropriate amount of salt), garlic chrysanthemum (150 grams of chrysanthemum, 5 grams of vegetable oil, appropriate amount of garlic, MSG, and salt), vegetable and shrimp soup (50 grams of green vegetables, 5 grams of vegetable oil, dried shrimp, appropriate amount of MSG, and salt). (It would be nice if the steamed fresh fish for dinner could be replaced with the boiled cauliflower for lunch, so that the lunch could be richer. There would be shrimps for dinner, and two vegetarian dishes would be enough)

Snack: Fruit.

Wednesday

Breakfast: Japonica rice cake (150g), 230ml of milk, preserved eggs mixed with tofu (50g of lead-free preserved eggs, 50g of fatty tofu). (Today’s breakfast is very good, it would be even better if it is paired with some fruit or vegetable salad)

Lunch: rice (150 grams of japonica rice), scrambled eggs with garlic sprouts (100 grams of garlic sprouts, 50 grams of eggs, 5 grams of vegetable oil , appropriate amount of condiments), beef tenderloin with celery (50 grams of lean beef, 100 grams of celery stems, 5 grams of vegetable oil, appropriate amount of condiments), spinach vermicelli soup. (Lunch is very good, all kinds of combinations are good)

Dinner: black rice porridge (40 grams of japonica rice, 10 grams of black rice), steamed buns (150 grams of flour), fried pork liver, 50 grams of pork liver , 50 grams of pea sprouts, 5 grams of vegetable oil, appropriate amount of pepper, rice wine, MSG, and salt), kidney bean stewed potatoes (25 grams of lean pork, 100 grams of kidney beans, 50 grams of potatoes, 5 grams of vegetable oil, appropriate amount of MSG, and salt). (It seems that the combination on Wednesday suits my taste better)

Snack: seasonal fruits.

Thursday

Breakfast: 230ml milk, egg cake (150g flour, 50g eggs, 25g sugar). (It’s a bit monotonous. My son would definitely not eat it. You can add shredded green peppers and potatoes and a piece of fruit)

Lunch: rice (150 grams of japonica rice), shrimp and tofu (100 grams of fatty tofu, shrimp 50 grams, 5 grams of vegetable oil, appropriate amount of starch, MSG, and salt), fried vegetables (150 grams of fresh vegetables, 5 grams of vegetable oil, appropriate amount of MSG, and appropriate salt), shredded dried shrimps and radish soup (50 grams of radish, appropriate amounts of dried shrimps, MSG, and salt).

Dinner: Meat and vegetable buns (150 grams of flour, 50 grams of lean pork, 150 grams of sea vegetables, 5 grams of vegetable oil, appropriate amount of condiments), seaweed and egg soup (50 grams of eggs, appropriate amount of seaweed, appropriate condiments) . (I found that this recipe has soup every night, which is wrong. It is not suitable to drink soup at night. There is a folk saying: drinking salty soup at night is better than eating arsenic. I usually cook porridge at night. Thursday’s dinner is a bit monotonous. There should be one or two stir-fried fresh vegetables)

Snack: fruit.

Friday

Breakfast: Shrimp wontons (50g shrimps, 100g vegetables, 100g flour, appropriate amount of condiments), 230ml milk. (It’s good to eat wontons and milk in the morning. It can replenish the salt and water lost during sleep at night, and also supplement protein. However, you should also add staple food, such as steamed buns, steamed buns, etc., otherwise the child will be hungry before noon)

Lunch: rice (150 grams of japonica rice), Mushu pork (30 grams of lean pork, 50 grams of eggs, 5 grams of vegetable oil, appropriate amount of fungus and condiments), braised eggplant with soy sauce (30 grams of lean pork, eggplant 150 grams, 5 grams of vegetable oil, appropriate amount of soybean paste and condiments), mung bean soup (appropriate amount of mung beans and rock sugar).

Dinner: Black rice steamed buns (150 grams of black rice flour), sweet and sour pork ribs (300 grams of pork ribs, 5 grams of vegetable oil, appropriate amount of condiments), stewed tofu with sea oysters (100 grams of sea oysters, tofu 100 grams, 5 grams of vegetable oil, coriander, onion, ginger, garlic, a little salt), Tremella egg drop soup (50 grams of eggs, Tremella fungus, appropriate amount of condiments). (It would be reasonable to swap dinner and lunch)

Snack: fruit.

Saturday

Breakfast: Egg pancake (150g flour, 50g eggs, 5g vegetable oil, appropriate condiments), 230ml milk, fried mung bean sprouts (200g mung bean sprouts). (This combination is very good, you can add oatmeal to the milk)

Lunch: Boiled dumplings (100 grams of noodles, 80 grams of lean meat, 150 grams of vegetables, 5 grams of vegetable oil, appropriate amount of condiments), mung bean porridge (japonica rice) 50 grams, mung beans 25 grams). Mung bean porridge should be replaced with scallop and bean shoot soup at night

Dinner: red bean rice (150g japonica rice, 25g red adzuki beans), stewed saury (100g saury, 5g vegetable oil, green onions, ginger, Garlic, cooking wine, soy sauce, appropriate amount of MSG), fried shredded celery (75 grams of celery, 30 grams of dried tofu, 5 grams of vegetable oil, appropriate amount of MSG, salt), scallop and bean sprout soup (50 grams of pea sprouts, 30 grams of fresh scallops, Appropriate amount of condiments).

Snack: fruit.

Sunday

Breakfast: bread (200 grams of flour), 230 ml of milk, 50 grams of boiled eggs. (Alright, lack of fruit)

Lunch: rice (150 grams of japonica rice), fried mutton with cumin (100 grams of mutton, 2 grams of fungus, 50 grams of carrots, 5 grams of vegetable oil, appropriate amount of condiments), shiitake mushrooms Roast rapeseed (50g fresh mushrooms, 150g rapeseed, 5g vegetable oil, appropriate amount of condiments) and mix with green vegetables. (Repeat roasted rapeseed with mushrooms and stir-fried small green vegetables. Would it be better to replace it with shredded lettuce? Bring up the seaweed and shrimp skin soup in the evening)

Dinner: Lily porridge (50 grams of japonica rice, appropriate amount of lily), steamed buns (flour 100) grams), two kinds of fried green onions (50 grams of pork loin, 50 grams of lean pork, 100 grams of onions, 2 grams of fungus, 5 grams of vegetable oil, appropriate amount of condiments), shredded green pepper and tofu (50 grams of green pepper, 100 grams of tofu skin, 50 grams of tomato grams, 5 grams of vegetable oil, appropriate amount of condiments), seaweed and shrimp skin soup. (There is porridge, but no soup)

Snack: fruit.