Healthy and nutritious meal recipes Healthy and nutritious meal recipes, now people have higher and higher requirements for their own diet, and their own diet health is very important, but many people don't know about nutritious meals. I have compiled the relevant information of healthy and nutritious diet recipes for everyone. Let's have a look. Healthy nutritious meal recipe 1 Monday nutritious recipe: breakfast: staple food: mung bean rice porridge, eggs, sugar cake non-staple food: mixed kelp lunch: staple food: millet non-staple food: stewed beef, fried onion (onion is an educational food, and the oxygen content in the blood increases. After dinner: a pear. Dinner: staple food: rice with extra rice. Non-staple food: fish-flavored shredded pork, fried sauerkraut. Supper: Staple food: laver, eggs, small wonton before bed: a tomato. Tuesday's nutrition recipe: breakfast: staple food: rolls, eggs and milk (eggs and milk are good calcium supplements). Non-staple food: soy pickles lunch: staple food: rice non-staple food: steamed fish, fried. After dinner: a banana dinner: staple food: black rice with rice. Non-staple food: edible mushroom meat, fried flowers. Supper: staple food: vegetable sandwich, spiced peanuts (light and easy to sleep) non-staple food: white radish soup (smooth) before going to bed: an orange Wednesday nutrition recipe: breakfast: staple food: steamed bread with black rice noodles, eggs, milk non-staple food: vinegar mixed with bean chips, shredded Chinese cabbage lunch: staple food: kidney bean rice non-staple food: braised mutton balls, spicy tofu after dinner: a bowl of chinese cabbage juice. Potato cake before going to bed: an apple Thursday nutrition recipe: breakfast: staple food: millet porridge, rice cake, eggs non-staple food: spiced peanuts mixed with celery lunch: staple food: beef and green onion steamed stuffed bun (stuffing can be changed at any time) non-staple food: braised carrot vermicelli, fried bean slices dinner: a kiwi dinner: staple food: rice non-staple food: roasted eggplant, kung pao chicken midnight snack: steamed bread slices, persimmon egg drop soup before going to bed: one serving. Steamed bread non-staple food: radish and kimchi lunch: staple food: rice non-staple food: roast chicken wings, stewed soybean and kelp root dinner: walnut powder dinner: staple food: rice non-staple food with fine corn: shredded pork in Beijing sauce, bean chips at night: pickled noodles, spiced peanuts before going to bed: an apple Saturday nutrition recipe: breakfast: staple food: tortillas, black rice, red date porridge, eggs, non-staple food: mixed cowpea. Before going to bed: three combinations of an orange make you not fat. 1. cabbage soup cabbage soup can be used as the main food for detoxification during weight loss. It is worth noting that high fat, high salt, refined products, desserts and starch are inedible. The treatment time of this weight-loss operation ranges from 7 days to 30 days. If you persist, you will have good results soon. Cabbage soup is a convenient and economical way to lose weight. The following is a delicious and nutritious slimming soup. Interested friends may wish to give it a try. Ingredients: 2000g cabbage heart, a piece of frozen tofu, red and green sweet pepper100g, boiled cucumber juice, salt and chicken essence. Practice: 1, cut the Chinese cabbage and red bell pepper into 4 cm long filaments. 2. Marinate shredded Chinese cabbage, red bell pepper and frozen tofu with refined salt for 20 minutes, remove the salt water, and add monosodium glutamate and cucumber juice. 3. After the water in the pot is boiled, pour in the above materials, add salt and chicken essence. Effect: Someone tried it and lost eight pounds a week. Second, Flammulina velutipes scrambled eggs Flammulina velutipes is known as the master of slimming in nature and is the most natural slimming food. Regular consumption of Flammulina velutipes can reduce blood cholesterol and prevent obesity. Ingredients: a handful of Flammulina velutipes and 3 eggs. Practice: 1, Flammulina velutipes slightly cut off some old roots, washed and drained, and then cut in half. 2. Break up the eggs, add some salt and stir well. 3. Heat the oil pan and pour in the egg liquid. Fry slowly until the bottom of the egg mixture is solidified. 4. Turn over and fry for 15 seconds, break the egg roll and take it out for later use. 5. Start the oil pan again. Add chopped green onion and minced garlic and stir-fry until fragrant. Pour in Flammulina velutipes and stir fry a few times. 6, pour the eggs to be used, stir fry until the Flammulina velutipes become soft, add some soy sauce and salt and stir fry evenly. 7. Add some chopped green onion and you can start the pot. Simple but delicious. Disadvantaged people of Flammulina velutipes: those with spleen and stomach deficiency and cold. Third, egg spinach cake spinach contains a lot of plant crude fiber, which can promote intestinal peristalsis, facilitate defecation, and promote pancreatic secretion and help digestion; Can be used for the adjuvant treatment of hemorrhoids, chronic pancreatitis, constipation, anal fissure and other diseases. In addition, spinach is rich in vitamin C, which will become soft and smooth after cooking and easy to eat. Cooking with other dishes can make the nutrition complementary and achieve the best weight loss effect. Ingredients: spinach puree 1, 4 small bowls of eggs, proper amount of salt, a little pepper and olive oil. Practice: 1, break the eggs, add proper amount of salt and pepper, add a little salt and olive oil to the spinach puree and mix well; 2. Select a small pan, heat it, add a small amount of oil, pour half of the egg liquid, and fry it on low heat until the egg liquid on the surface is slightly solidified; 3. First spread the spinach puree on the egg liquid, smooth it, then pour the other half of the egg liquid and continue to fry on low heat; 4. After the surface of the egg liquid is solidified, buckle the pot mouth with a slightly larger plate, turn it over, then push the egg roll into the pot and fry the other side; 5. Cut the fried egg roll into small pieces, put it on a plate and dip it in ketchup or mustard sauce. Healthy and nutritious meal recipes 2 What food is the most nutritious 1, Redmi Redmi is rich in starch and plant protein, which can supplement the consumed physical strength and maintain normal body temperature. It is rich in various nutrients, among which iron is the most abundant, so it has the effects of enriching blood and preventing anemia. And it is rich in phosphorus, vitamins A and B, which can improve malnutrition, night blindness and beriberi. It can also effectively relieve fatigue, listlessness and insomnia. Pantothenic acid, vitamin E, glutathione and other substances contained in it have the effect of inhibiting carcinogens, especially for preventing colon cancer. 2. Oranges Among many fruit categories, acidic fruits contain more vitamin C. Today's nutrition has unanimously praised vitamin C as one of the antioxidants. Its three functions are: preventing free radicals from damaging cells and reducing aging; Avoid the transformation of sodium nitrate and sodium nitrite as preservatives into carcinogenic nitrosamines. It has a great protective effect on cancer patients, especially gastric cancer and esophageal cancer; Inhibit the oxidation of bad cholesterol, protect cholesterol and maintain the health of blood vessels and heart. 3, carrots "Herbal Classics" records: "Radish roots benefit defecation" and "face poison". Modern science shows that carrots contain a lot of substances that can promote gastrointestinal peristalsis, such as cellulose, B vitamins, potassium, magnesium, etc., which are helpful for the discharge of waste in the body and have a good therapeutic effect on constipation and acne. The carotene contained in carrot skin, that is, provitamin A, can promote the increase of heme, improve blood concentration and blood quality, and play a great role in treating anemia. Radish also contains a lot of iron, which helps to replenish blood. The iron content of carrot is 40% higher than that of white radish and 75% higher than that of green radish. 4. Soybeans are really cheap and of good quality. For women, isoflavones contained in it can produce similar effects as estrogen hormones, lower blood cholesterol, protect the heart and prevent breast cancer and osteoporosis. 5. Nutritional value of edible fungi: high protein, no cholesterol, no starch, low fat, low sugar, more dietary fiber, multiple amino acids, multiple vitamins and minerals. Edible fungi concentrate all the excellent characteristics of food, and its nutritional value reaches the peak of plant-based food, so it is called "God Food", longevity food. 6. Broccoli We can see broccoli in many large anti-aging recipes. It is a very useful anti-aging food for women. Because it contains antioxidants, it can slow down free radicals in women, thus delaying aging. Four kinds of tea drinks are healthy 1, and tomato and rose drinks are effective in reducing weight: promoting skin metabolism and hypopigmentation, thus making skin delicate and fair. 2, aloe black tea weight loss effect: improve cell vitality, accelerate fat digestion, regulate human physiological function, improve skin luster, slow down skin aging, is a good recipe for whitening, beauty and slimming. 3, flavored green tea weight loss effect: gently and safely promote skin metabolism, blood circulation, renew aging cuticle, decompose epidermal melanin, make skin more uniform, smooth and fair. 4, hawthorn lotus leaf tea If you often eat, or eat too much, you can use this lotus leaf tea hawthorn slimming tea to help digestion, clean up fat, metabolize overloaded waste in the body, and play a good regulatory role in the body. People who are overweight or have a heavy gastrointestinal burden can also drink this tea to achieve the effect of reducing fat and weight. Nutrition collocation of three meals 1, nutrition standard of three meals. According to the standard infant nutrition diet and infant nutrition diet in the Reference Intake of Dietary Nutrients for China Residents, the average daily requirement of various nutrients for each person was designed for catering. The supply of heat energy and various nutrients for breakfast accounts for about 30% of the total daily demand, while lunch accounts for 40% and dinner accounts for 30%. Each person needs about 2000-2400 kilocalories per day, of which 12- 15% comes from protein, 25-30% comes from fat and 60-65% comes from carbohydrates. 2, preparation principle: 1, food types, mainly cereals, ensure milk, eggs, increase vegetables and fruits. 2. Ensure that breakfast is good, lunch is full, and dinner is small, and the ratio of three meals is 3:4:3. 3. Eat snacks, drink less sugary and carbonated drinks, and control sugar intake. 4. Drink milk and 6-8 glasses of water every day. 3. It is recommended to use 25 grams of salad oil all day. It is best not to eat after supper and before going to bed. If you must eat, do some proper exercise after eating. You can drink a glass of milk before going to bed, which is good for absorption. Vegetables and fruits are really important in three meals a day. Everyone should eat more fruits and vegetables. How to eat nutritious food every day, what to eat to ensure nutrition and achieve good health, then everyone should arrange every meal reasonably! I hope everyone can have a healthy body! One-week nutrition recipes recommend Monday breakfast: steamed bread, milk (or soybean milk), boiled eggs 1, pickles. Chinese food: rice, mushrooms, sweet and sour hairtail, loofah soup. Dinner: mung bean porridge, Chinese cabbage and pork steamed stuffed bun, shrimp and melon. Tuesday breakfast: Wowotou, milk (or soybean milk), 1 marinated eggs, tofu milk Chinese food: rice, eggplant powder, duck seaweed soup. Dinner: fried beans, porridge, bean paste buns and shredded green peppers. Wednesday breakfast: meat buns, milk (or soybean milk) and salted duck eggs (half) Chinese food: steamed bread, roast beef with soybeans, stir-fried green beans and egg soup. Dinner: fried noodles, fried spinach, shredded potatoes with green peppers. Breakfast on Thursday: 1 roll, milk (or soybean milk), boiled eggs. Chinese food: rice, black fungus slices, braised flat fish, white radish, kelp sparerib soup. Dinner: soybean milk or porridge, chopped green onion cake, shredded green pepper and celery. Friday breakfast: steamed stuffed bun, milk (or soybean milk). Chinese food: rice, fried flowers, diced Chili chicken, mushroom and vegetable soup. Dinner: celery steamed stuffed bun, scrambled eggs with tomatoes, minced meat and tofu. Saturday breakfast: bread, milk (or soybean milk), fried eggs 1. Chinese food: rice, spiced fish, fried carrots with bean sprouts, mushroom soup. Dinner: steamed bread, corn porridge, scrambled eggs with tomatoes, shredded pork with fish flavor. Sunday breakfast: flower rolls, milk (or soybean milk), boiled eggs 1 Chinese food: rice, fried chicken with black fungus, sweet and sour cabbage and pumpkin soup. Dinner: Chinese chives, pork, black soybean oil, wheat, jiaozi, fried cowpea with minced meat. Healthy and nutritious diet recipes 3 children's breakfast recipes Daquan Monday staple food: coconut toast or carrot toast 1-2 pieces of non-staple food: several pieces of braised beef (braised beef can be put in an ice box the day before and sliced in the morning) Side dishes: fruit salad (apples, bananas, tomatoes, etc.). ) 1 piece (too much trouble, just take one kind of fruit. ) soup: five-grain soybean milk [1] Tuesday staple food: 2 steamed buns (I usually buy this in the afternoon and steam it in the pot the next morning). Small steamed buns non-staple food: boiled eggs 1 side dishes: Babao 1 serving (even snow dishes, I remember that Shanghai snow dishes are delicious. Stir-fry with shredded pork and microwave the next morning) Soup: milk Wednesday staple food: buttered toast non-staple food: delicious chicken wings (buttered toast can be sandwiched with egg skin and cheese to make a simple sandwich, so you don't need to make chicken wings) Side dishes: cold cucumber (without raw food) Soup: fresh milk or hot chocolate milk or yogurt Thursday staple food: milk royal buns (ready-made bags are sold in supermarkets, and steamed for two or three minutes in the morning) cream-wrapped non-staple food. Side dishes: cold celery (when steamed with milk, you can quickly shred celery and cook it in water, sprinkle with fine salt chicken essence and mix well in the plate, crisp and refreshing). Soup: Five-grain soybean milk Friday staple food: jiaozi (jiaozi can wrap it in a quick-freezing cabinet the day before or at the weekend and cook it in the morning) Soup: Milk Saturday staple food: bean paste bag (this is also steamed in a ready-made bag in the supermarket in the morning) non-staple food: sauce chicken liver or sauce beef (cooked food is put in an ice box in advance and cut out in the morning). Side dishes: sherry red or dried radish minced meat soup: thin milk cereal drink: milk Sunday staple food: macaroni or pasta (a little minced meat, half an onion, half a carrot and a bell pepper, all chopped into particles, put them in a pot and stir fry in turn, then add tomato sauce. Delicious macaroni or pasta will be served. Non-staple food: fruit salad soup: purple rice porridge or preserved egg lean porridge seems complicated. In fact, some of them can be made the day before, put in the refrigerator and taken out at any time in the morning. There are many kinds, and they also take care of everyone's tastes.