1, the first day of the recipe. Breakfast: sweet potato porridge, fried pie, assorted peanuts; Lunch: rice, kelp and assorted vegetables; Dinner: radish balls, cabbage and tofu.
2. The recipe for the next day. Breakfast: corn porridge, fresh meat, tofu tofu; Lunch: rice, sweet and sour hairtail, stir-fried silk as a side dish; Dinner: Fried duck slices with pineapple, scrambled eggs with assorted side dishes.
3, the third day recipe. Breakfast: ham porridge, pea buns and assorted cucumbers; Lunch: pork liver slices, celery and shrimp dinner; Dinner: minced meat and tofu, with sesame sauce and cabbage.
4, the fourth day recipe. Breakfast: soybean porridge, peanut cake, diced cucumber; Lunch: rice, potato and beef slices, mushroom and cauliflower; Dinner: braised tofu with side dishes, stir-fried heart.
5, the fifth day recipe. Breakfast: lily porridge, fried noodles, assorted diced eggs; Lunch: steamed bread, diced tofu, and pea seedlings with side dishes; Dinner: Fish fillets with Chinese cabbage and potato vermicelli as a side dish.
6, the sixth day recipe: breakfast: milk, onion biscuits, ham fried eggs; Lunch: rice, minced meat tofu, mushrooms and Chinese cabbage side dishes; Dinner: lion's head, pea sprouts with side dishes.
7, the seventh day recipe: breakfast: tremella soup, fried rice with eggs, shredded pepper; Lunch: rice, carrot steak, peas with side dishes; Dinner: steamed hairtail, fried cabbage with vinegar.
Reasonable arrangement of three meals a day for senior three students;
1. If you don't eat well in breakfast, your reaction will be slow. As the saying goes, "Eat well for breakfast, eat well for Chinese food, and eat less for dinner". Middle school students should get 25% ~ 30% energy from breakfast every day. When arranging breakfast, there should be cereals and animal foods (meat, eggs, etc. ), milk and dairy products, and it is best to add some vegetables and fruits. When arranging breakfast, we should pay attention to good quality, delicious taste, moderate quantity, meat and vegetable collocation, thick and thin collocation and moderate dryness.
2, have lunch, there are half green leafy vegetables. In the life of senior three who can't see the sun at both ends, lunch has become the key to students' physical and mental health all day. The contents of various nutrients in lunch generally account for 30% ~ 40% of the total daily supply. Therefore, lunch is not only a supplement to the nutrition of candidates after intensive study in the morning, but also a nutritional reserve for candidates to attend classes in the afternoon.
Lunch should mainly provide energy, B vitamins and dietary fiber, meat, poultry, fish, eggs and milk with high quality protein, calcium, iron, zinc and vitamin A, vegetables with vitamins, minerals and dietary fiber, including at least half of green leafy vegetables, and beans and bean products rich in protein and minerals.
3, burning the midnight oil at night, it is best to be soft and easy to digest. The amount of food eaten at dinner is related to the rest time. Even if you sleep late, you should not eat too much, especially greasy and indigestible food, so as not to cause indigestion and affect the exam.
Dinner should not be too full. Arrange dinner reasonably according to the actual situation. Because of the tight study time, it is inevitable for students to stay up late, but it should not be too late. "Burning the midnight oil" needs to eat midnight snack to supplement consumption and ensure the quality of sleep. Generally, midnight snack should be arranged at 2 1: 30 ~ 22: 00, and the food intake should be small, so it is better to be soft and digestible.