Nutritional standards for three-meal meals:

1. Based on the standard baby nutrition recipe and toddler nutrition recipe of the "Reference Intake of Dietary Nutrients for Chinese Residents", the average daily intake of various nutrients per person is designed. Prepare meals based on the required amounts of nutrients. The supply of energy and various nutrients for breakfast accounts for about 30% of the total daily requirement, lunch accounts for 40%, and dinner accounts for 30%. Each person needs about 2000-2400 kcal of energy intake per day, of which 12-15% of energy comes from protein, 25-30% from fat, and 60-65% from carbohydrates.

2. Preparation principles:

1) A variety of foods, mainly grains, ensuring dairy and eggs, and increasing vegetables and fruits.

2) Make sure to have a good breakfast, a full lunch, and a small dinner. The ratio of three meals is 3:4:3.

3) Eat less 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 throughout the day.

The following are recommended for you on a weekly basis, several sets of healthy recipes for three meals a day

The first set of healthy recipes for three meals a day:

Monday Breakfast: steamed buns, milk (or soy milk), 1 boiled poached egg, pickled cucumber. Lunch: rice, mushrooms and cabbage, sweet and sour hairtail, loofah soup. Dinner: Mung bean porridge, cabbage and pork buns, shrimp skin and winter melon.

Tuesday Breakfast: Wowotou, milk (or soy milk), 1 braised egg, fermented bean curd. Lunch: rice, minced meat and eggplant, duck and kelp soup. Dinner: Stir-fried green beans, rice porridge, red bean paste buns, shredded pork with green pepper.

Wednesday Breakfast: meat buns, milk (or soy milk), salted duck egg (half). Lunch: steamed buns, soybean braised beef, stir-fried green beans, egg soup. Dinner: Fried noodles, stir-fried spinach, shredded green peppers and potatoes.

Thursday Breakfast: Hanamaki, milk (or soy milk), 1 poached egg Lunch: rice, black fungus slices, braised fish, white radish, kelp and pork ribs soup. Dinner: soy milk or rice porridge, green onion pancakes, green pepper, celery and shredded pork.

Friday Breakfast: vegetable buns, milk (or soy milk), lunch: rice, fried cauliflower, spicy chicken, mushroom and vegetable soup. Dinner: Celery meat buns, scrambled eggs with tomatoes, and minced meat braised tofu.

Saturday Breakfast: bread, milk (or soy milk), 1 fried egg. Lunch: rice, spiced fish, soybean sprouts, fried carrots, and mushroom soup. Dinner: Steamed buns, polenta, tomato scrambled eggs, fish-flavored shredded pork. Sunday Breakfast: Hanamaki, milk (or soy milk), 1 boiled egg. Lunch: rice, stir-fried diced chicken with black fungus, sweet and sour cabbage, pumpkin soup. Dinner: leek and pork dumplings, fermented soybeans, stir-fried cowpeas with minced meat.

The second set of healthy recipes for three meals a day:

Monday: Breakfast: milk, steamed buns. Lunch: steamed buns, ribs with peanuts, fried celery and dried celery. Dinner: seaweed egg soup, steamed crucian carp. , shredded pork with hot pepper, rice

Tuesday: Breakfast: Millet porridge + steamed dumplings Lunch: rice, fried meat with fungus, fish head stewed with tofu, cold cucumber Dinner: rice, loofah soup, fried meat with onions, meat Stir-fried tofu

Wednesday breakfast: milk, bread (or flower roll) lunch: rice, stir-fried green beans, cold salad (red, white radish, lettuce) dinner: steamed buns, potato roast beef, soy sauce beef , stir-fried cabbage with mushrooms

Thursday: Breakfast: milk, egg pancakes. Lunch: steamed buns, braised tofu, shredded potatoes in vinegar, minced pork and beans. Dinner: rice, ribs stewed with kelp, fried chicken legs, scrambled eggs with green peppers.

Friday breakfast: soy milk, steamed dumplings. Lunch: rice, stir-fried water spinach, pork ribs stewed in winter melon soup, braised fish cubes. Dinner: stir-fried cauliflower with cashew nuts, stir-fried pork liver with cabbage, roasted pork with eggplant

Saturday: Breakfast: beef noodles, soy milk. Lunch: rice, braised pork, hot kidneys, egg soup. Dinner: steamed buns, pumpkin braised pork ribs, fried shredded eel.

Sunday breakfast: soy milk, Among the steamed buns: steamed buns, stewed chicken legs with bitter melon, steamed fish fillets, stir-fried vermicelli with bean sprouts. Dinner: rice, braised tofu with bamboo shoot tips, roasted eggplant, stir-fried garlic sprouts

The third set of healthy recipes for three meals a day:

Monday: Breakfast: rice porridge, fried dough sticks, soy milk, eggs Lunch: Hanaki, winter melon and seaweed soup, shredded pork and fried celery Dinner: rice, winter melon and seaweed soup, cold bamboo shoots

Tuesday: Breakfast: Pancakes, eggs, milk, biscuits Lunch: rice, fried shrimps, garlic eggplant, cold loofah Dinner: rice, tofu soup, fried bean sprouts with shredded pork, scrambled eggs with cucumber.

Wednesday: Breakfast: porridge, milk, boiled eggs, Lunch: rice, cold preserved eggs, shredded pork and celery Dinner: steamed buns, steamed fish, winter melon soup, fried shredded pork with mushrooms.

Thursday: Breakfast: milk, eggs, porridge, Lunch: steamed buns, winter melon soup, roasted eggplant, tomato scrambled eggs Dinner: rice, winter melon and seaweed soup, fried shrimp, fried edamame and dried tofu,

Friday: Breakfast: Hanaki, rice porridge, eggs. Lunch: Steamed buns, fried tofu with mushrooms, fish ball soup, fried beans with minced meat. Dinner: rice.

Vinegar potato shreds, stir-fried water spinach, winter melon bone soup,

Saturday: Breakfast: Fried dough sticks, eggs, soy milk Lunch: Steamed buns, pepper potato shreds, spicy chicken shreds, fried squid with leeks Dinner: Rice, winter melon and seaweed Soup, crispy chicken legs, stir-fried soybeans

Sunday: Breakfast: Pancakes, eggs, tofu. Lunch: Rice, stewed beef, stir-fried vegetables, spinach and scrambled eggs. Dinner: Steamed buns, braised hairtail, sweet and sour. Cabbage, stewed kelp

The fourth set of healthy recipes for three meals a day:

Monday

Breakfast nutritious breakfast (skimmed milk + fruit + soy flour) + Two slices of whole wheat bread

Lunch 3/4 bowl of white rice + fried shredded beef with onions + cold tofu + winter melon and ham soup + 5 dates

Dinner 1 bowl of preserved egg lean meat porridge + shiitake mushrooms Steamed meat + steamed stinky tofu + fried winter melon + 5 dates

Tuesday

Breakfast preserved egg and lean meat porridge

Lunch 3/4 bowl of white rice + steamed hairtail + Stir-fried shredded pork with green pepper + kale with oyster sauce + 6 small tomatoes

Dinner with preserved egg and lean meat porridge + fried garlic sprouts + fried cabbage with tomatoes + fried bitter gourd + 6 small tomatoes

Wednesday< /p>

Breakfast nutritious breakfast (skimmed milk + fruit + soy flour) + two slices of whole wheat bread

Lunch assorted noodles (2/3 package of pot noodles + 6 grass shrimps + clams 6 + 5 fresh mushrooms + 1/2 bowl of Chinese cabbage) + 1 kiwi

1 bowl of plain porridge for dinner + steamed pork with mushrooms + mixed with dried shreds + stir-fried spinach + mixed eggplant + 1 kiwi

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Thursday

Breakfast nutritious breakfast (skimmed milk + fruit + soy flour) + two slices of whole wheat bread

Lunch 3/4 bowl of white rice + 4 shrimps + garlic sprouts Shredded pork + fried bitter gourd + spinach and tofu soup + 1 kiwi

Dinner 1 bowl of white porridge + fried shredded beef with onions + steamed yam + green vegetables + 1 kiwi

Friday

Breakfast Nutritious breakfast (skimmed milk + fruit + soy flour) + two slices of whole wheat bread

Lunch 3/4 bowl of white rice + steamed fish + fried meat slices with celery + 1 bowl of braised winter melon + roe Songtang + 2 slices of grapefruit

Dinner Mushroom and Beef Porridge + Jinyu Mantang + Boiled Celery and Tofu Shreds + 2 slices of grapefruit

Saturday

Breakfast Mushroom and Beef Porridge< /p>

Lunch Curry Beef Noodles (noodles + 4 tablespoons shredded beef + 1/2 bowl of mung bean sprouts) + 2 slices of grapefruit

Dinner Mushroom Beef Porridge + Three-color Pork Diced + Cauliflower Stir-fried Pork Slices + 1 bowl of blanched water spinach + 2 slices of grapefruit

Sunday

Breakfast Nutritious breakfast (skim milk + fruit + soy flour) + two slices of whole wheat bread

Lunch 3/4 bowl of white rice + beef with onions + fried shredded pork with leeks + fried bitter melon + 1 bowl of shredded bamboo shoot soup + 5 dates

Dinner hot pot (1 handful of winter noodles + 2 3cm corn segments + 3 to 4 sliced ??meats slices + 6 prawns + a pack of mutton + appropriate amounts of chrysanthemum, enoki mushrooms, spinach, shiitake mushrooms, and Chinese cabbage) + 5 dates

The fifth set of healthy recipes for three meals a day:

Monday breakfast: whole wheat bread, hot milk, jam.

Dinner: Egg tomatoes, braised tofu with minced meat, mixed amaranth, sea rice and winter melon soup

Comments: I have been a glutton for two days on my rest days, so I will have some for dinner on Monday. It's vegetarian, not bad in nutrition and easy to cook.

Tuesday breakfast: Steamed buns? Sauced tofu or Cantonese fermented bean curd? Poached eggs? Soy milk

Dinner: Braised hairtail fish nutrition recipe kindergarten recipe nutrition calculation, sweet and sour cabbage, stewed kelp, tomato meat slices Soup

Comments: You can slightly change the taste and make a few Western or Cantonese-style meals, which is simple and fresh.

Wednesday Breakfast: Fried Pancakes, Tofu Pudding

Dinner: Huaiqi Beef Stew, this is a very filling dish. Everyone knows that eating beef brisket stewed with radish is very nourishing in winter, but this dish is not only nourishing but also adds new ideas. Beef stew needs to pay attention to the technique. In addition to washing and stewing in hot water, it is also necessary to add green onion, ginger, pepper, and Huaiqi medicinal packets, and then add boiling water (cold water will make it less rotten the longer it is stewed) until the meat is cooked. Then make a few more dishes such as vegetarian assorted vegetables, scrambled eggs with spinach, and fish fillet soup with peas.

Comments: Huaiqi berry stewed beef is a medicinal diet. Beef is neutral in nature, nourishes the spleen and stomach, replenishes qi and blood, and strengthens muscles and bones; yam nourishes the spleen and qi; wolfberry nourishes the liver and kidneys; longan nourishes the heart and spleen. After working for three days, you should catch up so that you can better complete the work in the second half of the week.

Thursday breakfast: walnut powder, sandwich (you can buy ready-made or make your own)

Dinner: Braised pork ribs kindergarten recipe nutrition calculation, garlic bacon baby nutrition recipe, Kimchi, cabbage and tofu soup

Garlic bacon is a very simple but very flavorful nutritional recipe for young children. It can be eaten with rice or in a sandwich. You can buy bacon in the supermarket, add some onions, ginger, and garlic and stir-fry it.

Comment: Nutritional calculation of the kindergarten recipe for eating more Chinese cabbage in winter. Although it is a homely baby nutrition recipe, it has high nutritional content and can be eaten in any way. It is also paired with some braised pork ribs baby nutrition recipe, which is in line with the combination of meat and vegetables. .

Friday breakfast: vegetable and meat wontons (you can buy quick-frozen wontons and cook them quickly), boiled eggs

Dinner: mutton hot pot, the ingredients for the pot are all ready-made in supermarkets , be careful to rinse more vegetables, tofu, etc., and don’t just rinse the meat.

Seasoning with sesame oil can reduce the chance of getting angry.

Breakfast:

One portion of fresh meat buns (50 grams of flour, 10 grams of lean pork, 2 grams of oil, appropriate amount of salt), one portion of milk (100 grams, preferably no sugar) .

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Or: A large bowl of porridge, a small plate of fried lean meat or fish, a portion of vegetables, an egg (it is recommended to eat 4 times a week, not every day) or a small portion of boiled peanuts Dish

Lunch:

One portion of potato-roasted chicken (100 grams of potatoes, 200 grams of chicken, nutrition calculation of kindergarten recipe, 10 grams of vegetable oil, appropriate amount of salt) or a small plate of fried beef with green pepper, A portion of rice (75 grams)

Dinner:

A portion of vegetarian fried spinach (200 grams of spinach, a little vegetable oil, a little salt), cucumber soup (100 grams of cucumber, 2 drops of sesame oil) Nutritious recipes, a little salt), one portion of rice (25 grams)

Other healthy recipes for three meals a day

Recommended healthy recipes for three meals a day

Breakfast - a bottle of milk (250ml); a corn cob, 100g bread with strawberry jam and cheese: 2 slices of bread (50g), strawberry jam (25g), 2 slices of cheese (20g)

Lunch - Celery and Lily: Celery (100g), lily (50g) Steamed Chicken with Straw Mushroom: Straw Mushroom (100g), Chicken (150g) Tomato and Egg Soup: Tomato (100g), one egg ( 50g) rice (100g); one apple (100g)

Dinner - fried fish fillet with fungus: black fungus (50g), middle part of herring (100g) fried meat fillet: wild rice (50g) ), lean pork (50g), carrots (25g), green peppers (50g), mushrooms (25g) cucumber salad: cucumber (75g); rice (100g)

One day Recommended healthy recipes for three meals

One bottle of breakfast yogurt (200g) Egg pancake: one egg (50g), wheat flour (100g) one apple (100g)

Lunch - Shredded Pork and Vegetable Noodle Soup: Noodles (100g), Chicken Feathers (100g) Nutritional Recipe for Young Children, Shredded Pork (50g) Banana (100g)

Dinner - Rice (100g) Red Braised beef: Beef (100g) Carrot (100g) Dried Malan: Malan head (100g), dried fragrant (50g) Rice amaranth (100g)

Three recommended healthy recipes for three meals a day< /p>

Breakfast - cereal with milk: one bottle of milk (250ml), cereal (50g) 1 meat bun (50g) grapes (100g)

Lunch - rice (100 g) Black pepper beef tenderloin: beef (150g) children's nutrition recipe, green pepper (100g) olives (100g) fried tofu powder soup: fried tofu (25g), vermicelli (50g)

< p>Dinner - rice (100g); brine shrimp: shrimp (100g), shredded cabbage and pork: cabbage (150g) nutritional recipes for pregnant women, nutritional recipes for pregnant women, shredded pork (50g), oranges (100g)

Recommended four healthy recipes for three meals a day

Breakfast - one cup of soy milk (200 ml) breakfast bread (50g); 2 slices of cheese (20g) 1 banana (100g)

Lunch - rice (100g); strawberry (100g), fried potatoes with sword beans: sword beans (150g), potatoes (100g), stir-fried cauliflower slices of meat: cauliflower (75g), pork (50g), Black fungus (25g)

Dinner - rice (100g) shrimp and tofu: shrimp (100g), tofu (150g) mushrooms and cabbage: greens (150g) nutritional recipes for pregnant women, mushrooms (50 g) Corn soup: fresh corn kernels (50g), eggs (50g), minced meat (15g) nutritional recipe for pregnant women, starch (10g)