Breakfast: 25 grams of wheat flour and 50 grams of corn flour for double-sided steamed bread.
Boiled eggs, half a 25g.
300 grams milk
Sesame oil 5g
Lunch japonica rice150g
Stir-fried bitter gourd with meat and lean meat 60g bitter gourd 150g
Stir-fried leek and dried mung bean sprouts 100g leek 50g dried leek 35g.
Soybean oil 13g
75g of wheat flour for dinner steamed bread.
5 grams of rapeseed fried mushrooms, 30 grams of mushrooms.
Fried pork slices with water bamboo100g 50g lean pork.
Soybean oil 13g
Extra tomato150g
One-day nutrition calculation: calories 1804 kcal protein 77 g fat 50 g carbohydrate 263 g cholesterol 280 mg vitamin C 21/kloc-0 mg calcium 745 mg zinc 14 mg phosphorus 1 180 mg.
Tuesday
50 grams of breakfast steamed bread powder
Japonica rice porridge 25 grams of japonica rice
See Ma Ya with garlic 100g.
350g milk
5 grams of sesame oil
Lunch is 2 meters, rice 75 grams and millet 50.
Fried rape with vegetables 150g
Meatball lean meat 100g wax gourd 150g tomato 50g coriander 10g.
Soybean oil 13g
Dinner is 75g japonica rice.
Scrambled eggs with loofah, one loofah 150g.
150g vinegar baked Chinese cabbage
Soybean oil 13g
Add water chestnut 100g.
One-day nutrition calculation: calories 1800 calories protein 72 g fat 52 g carbohydrates 264 g cholesterol 286 mg vitamin c 22 1 mg calcium 9 12 mg zinc 15 mg phosphorus1kloc-0/8/kloc-0.
Wednesday
Cold bitter gourd for breakfast 100g
Egg roll 25g corn flour 25g flour 50g.
Milk 300ke
Peanut oil 3g
Lunch japonica rice100g
50 grams of steamed pomfret
Shrimp skin white radish soup Shrimp skin 5g white radish 150g coriander 10g.
Soybean oil 10g
Dinner, 50 grams of lean meat, vegetables 100 grams, buckwheat noodles 125 grams.
Boiled corn 50 grams of corn
Cucumber mixed with tofu 50 grams cucumber mixed with tofu 25 grams.
Peanut oil 8 grams
Add 75 grams of apples.
One-day nutrition calculation: calories 1820 calories protein 72 g fat 54 g carbohydrates 262 g cholesterol 29 1 mg vitamin C13/mg calcium 730 mg zinc 12 mg phosphorus 1202 mg.
Thursday
Breakfast roll flour 100g
Cold mustard mustard 100g
Black rice porridge black rice 25g
300 grams milk
3 grams of sesame oil
Lunch japonica rice 130g
Small chops of wax gourd 150g sparerib 60g
Fried Volvariella volvacea100g
Soybean oil 12g
Dinner two and steamed bread, wheat flour 25g, corn flour 50g.
Stewed tofu with Chinese cabbage 200g100g.
Boiled prawn 75g
Peanut oil 10g
Add kiwi fruit 100g.
One-day nutrition calculation: calories 1803 calories protein 76 g fat 5 1 g carbohydrate 262 g cholesterol 270 mg vitamin c 308 mg calcium 1779 mg zinc 16 mg phosphorus 1276 mg.
Friday
Breakfast rye bread100g
20g ham
Yogurt 275g
Lunch 2 Rice Rice 100g Black Rice 25g
Stewed beef 75g
Stir-fried beans 200g.
Soybean oil 17g
Boiled jiaozi egg 25g leek 150g prawn 45g flour 100g dinner.
Soybean oil 10g
Add grapefruit 100g.
One-day nutrition calculation: calories 1807 calories protein 76 g fat 49 g carbohydrates 267 g cholesterol 30 1 mg vitamin c 100 mg calcium 560 mg zinc 14 mg phosphorus1kloc-0/52mg.
Saturday
Breakfast black rice flour cake black rice flour 50ke
Seaweed kelp 100g
300 grams milk
3 grams of sesame oil
Lunch japonica rice100g
Corn flour steamed bread 50g corn flour.
Fried fresh shellfish with garlic moss150g fresh shellfish 75g
Stir-fried pumpkin 100g
Soybean oil 12g
Dinner japonica rice japonica rice100g
Fried chicken wings, one chicken wing, 90g.
Stewed frozen tofu with Chinese cabbage 150g tofu 75g.
Soybean oil 12g
Add 50 grams of hawthorn
One-day nutrition calculation: calories 1803 calories protein 75 g fat 47 g carbohydrates 270 g cholesterol 234 mg vitamin c 132 mg calcium 734 mg zinc 12 mg phosphorus 1240 mg.
Sunday
Breakfast vegetables and mushroom steamed stuffed bun vegetables 100g mushrooms 25g wheat flour 75g.
Millet mung bean porridge millet 25g mung bean 10g
Boiled eggs half 30 grams
3 grams of sesame oil
Lunch japonica rice100g
Stewed bitter gourd yam bitter gourd 150g yam 75g
Crucian carp stewed tofu 65g 100g.
2 grams of soybean oil
Dinner, two bowls of noodles, steamed bread, 50 grams of corn flour and 25 grams of wheat flour.
Steamed eggplant lean meat 25g eggplant 100g.
50g of fried auricularia auricula/0/0g of dried auricularia auricula/kloc-0.
300 grams milk
Soybean oil 10g
Add figure 100g.
Nutrition calculation for one day: calories 1807 calories protein 72 g fat 5 1 g carbohydrate 268 g cholesterol 296 mg vitamin c 133 mg calcium 857 mg zinc 15 mg phosphorus 1260 mg.
These recipes are for reference only. I copied it from a cookbook.