Male, 43 years old, height 173cm, weight 65kg, BMI2 1.7 (normal), sedentary office worker, single diet, likes pasta, dislikes whole grain food, seldom exercises, and has a lot of abdominal fat.

? A compilation of young men's one-day recipes

(1) Determine the total energy.

Standard weight: 173- 105=68kg.

Heat required: 68*30=2040kcal.

According to the number of food servings, the meal is determined to be 23 servings.

Breakfast: 240ml milk, egg 1 piece, steamed bread 100g, potato 100g, 50g kelp, 30g carrot and 5g linseed oil.

Lunch: 50g of rice, 50g of corn residue, 75g of beef, rape 100g, cabbage 100g, cooking oil 15g.

Dinner: 80g flour, 30g tofu, 25g leek, 20g fungus, 25g spinach, 20g yuba, 50g cucumber, 50g carrot 15g chicken breast, 50g cooking oil 15g.

work overtime

Finished product display

breakfast

lunch

dinner

(5) Dietary evaluation: There are various foods in three meals, and the energy supply ratio and meal ratio of the three nutrients are suitable. Beef and chicken breast are low in fat and high in protein, which has a good muscle building effect. All ingredients are seasonal, easy to purchase and locally produced. According to the original preference, the diet was slightly adjusted.

Tip: Men should stay strong and energetic. Reasonable collocation of three meals a day is particularly important. Each meal is based on staple food, with a moderate amount of high-quality food rich in protein, supplemented by rich foods containing vitamins and minerals. It is recommended to walk for half an hour every day.

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