1, recommended diet for fitness and weight loss 1
Breakfast: 250ml milk, eggs 1 piece, cereal 100g.
Morning meal: 1 apple
Lunch: 150g rice, 200g lean meat and 250g vegetables.
Dinner: 50g rice, 150g lean meat and 250g vegetables.
If there is fitness exercise on this day, eat 50g staple food and an apple 2-3 hours before exercise to replenish energy for exercise; After the exercise, you can eat a banana or 1 apple.
2. Recommended recipes for fitness and weight loss 2
Breakfast: soybean milk 1 cup, eggs 1 piece, 2 pieces of whole wheat bread.
Lunch: half a bowl of rice, preserved eggs mixed with tofu 1 serving, fermented spinach 1 serving, and vinegar-boiled mung bean sprouts 1 serving.
Dinner: 1 small bowl of red bean porridge, 1 vegetable fried zucchini, 1 shrimp fried melon, 1 yuba mixed cucumber.
3, fitness diet recommended three
Breakfast: 1 bowl of red bean and rice porridge, 1 dish side dish (carrot and cucumber), 1 jujube or longan.
Lunch: half a bowl of rice, scrambled eggs with tomatoes 1, oily wheat dishes 1, edible fungus mixed with celery 1.
Dinner: 1 Fried potato shreds, 1 Spinach, pig blood and bean curd soup, 1 Cold cabbage heart.
4, fitness and weight loss recommended recipe four
Breakfast: 1 cup of milk, 1 poached egg, 1 steamed waxy corn.
Lunch: 1 cold kelp and shredded radish, 1 tomato beef noodles.
Dinner: 1 roasted sweet potato, 1 vegetable fried loofah, 1 bowl of bean sprouts and fish balls soup.
5, fitness and weight loss recommended recipe five
Breakfast: 1 cup of milk, 1 egg pancake.
Lunch: half a bowl of rice, fried green pepper with bean skin 1 serving, cucumber mixed with shredded chicken 1 serving, fried rape with mushrooms 1 serving.
Dinner: 1 bowl of noodle soup with shredded green vegetables, 1 garlic beef, 1 pepper fried bitter gourd.
6, fitness and weight loss recommended recipe six
Breakfast: 1 spoon of meat floss, 1 bowl of milk oatmeal, 5 longan.
Lunch: red bean paste jiaozi 1 bowl, cold bean sprouts, carrots, kelp 1 serving, smoked fish 1 slice, and 5 jujubes.
Dinner: 1 salted egg, 1 chicken feet, 1 bowl of purple rice porridge, 1 cold broccoli.
7, fitness and weight loss recommended recipe seven
Breakfast: 1 vegetarian buns, 1 bowl of red dates and corn paste.
Lunch: half a bowl of rice, 1 stewed lentils with vegetarian dishes, 1 tomato cauliflower, 1 steamed egg soup with shrimps.
Dinner: half a bowl of rice, 1 boiled vegetables, 1 baked tofu, 1 chicken.
8. Fitness diet recommendation
The Quaker's name for Sunday
Get up in the morning: 300-500ml warm water.
Breakfast: 1 cup of soybean milk, 1 poached egg.
Lunch: 1 cup of soybean milk, 1 boiled water spinach, 1 boiled lettuce, 1 peeled steamed chicken leg, 1 apple.
Dinner: 1 cup of soybean milk, 1 hairtail, 1 boiled broccoli, 1 scalded sweet potato leaves, 1 watermelon.
the next day
Get up in the morning: 300-500ml warm water.
Breakfast: 1 cup of soybean milk, 1 egg with chopped green onion.
Lunch: 1 cup of soybean milk, 1 boiled water spinach, 1 braised chicken leg, 1 bean sprouts, 1 pear.
Dinner: 1 cup of soybean milk, 1 boiled cabbage, 1 lettuce, 1 eel and some grapes.
the third day
Get up in the morning: 300-500ml warm water.
Breakfast: soybean milk 1 cup, boiled eggs 1 piece.
Lunch: soybean milk 1 cup, hot sweet potato leaves 1 slice, salted chicken legs 1 piece, hot dishes 1 piece, kiwi fruit 1 piece.
Dinner: 1 cucumber, 1 cup of soybean milk, 1 scalded fish, 1 loofah, 1 pineapple.
The fourth day
Get up in the morning: 300-500ml warm water.
Breakfast: soybean milk 1 cup, steamed eggs 1 piece.
Lunch: 1 cup of soybean milk, 1 coriander, 1 clam, 1 lettuce, 1 banana.
Dinner: 1 cup of soybean milk, 1 steamed fish, 1 lettuce, 1 boiled water spinach, 1 apple.
Fifth day
Get up in the morning: 300-500ml warm water.
Breakfast: 1 cup of soybean milk, 1 scrambled egg.
Lunch: 1 cup of soybean milk, 1 bitter vegetable, 1 steamed cod, 1 hot green beans, 1 mango.
Dinner: 1 cup of soybean milk, 1 boiled cabbage, 1 boiled shrimp, 1 lettuce, 1 pitaya.
9. What should I pay attention to in fitness and diet?
1, no diet.
Don't think about dieting when you are exercising and losing weight. This will not only help you lose weight, but may slow down your metabolism because you can't provide enough calories to make your body run.
Drink a glass of water before getting up every day.
Drinking a cup of warm water after getting up every morning can help improve the body's metabolic rate, help clean up the accumulated toxins in the body, excrete feces and prevent constipation.
3. Eat eight full meals.
Although fitness can help to burn calories and fat, you should not eat and drink in an uncontrolled way, and you need to control your diet. It is best to eat only eight points full, which can reduce the calorie intake of food.