1. According to the standard infant nutrition diet and infant nutrition diet in the Reference Intake of Dietary Nutrients for China Residents, the average daily requirements of various nutrients for each person were 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) The food is diverse, mainly cereals, ensuring milk and eggs and increasing vegetables and fruits.

2) Ensure that breakfast is good, lunch is full and dinner is few, and 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 all day.

Here are some healthy recipes for three meals a day prepared for you every week.

First set of healthy recipes for three meals a day:

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: flower rolls, milk (or soybean milk), boiled eggs 1 Chinese food: rice, sliced black fungus, braised flat fish, white radish and 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 and 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.

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

Monday: breakfast: milk, steamed bread, Chinese food: steamed bread, ribs, peanuts, celery, dinner: laver and egg soup, steamed crucian carp, shredded pepper and rice.

Tuesday: breakfast: millet porridge+steamed dumplings Chinese food: rice, fried meat with fungus, stewed tofu with fish head, cold cucumber dinner: rice, loofah soup, fried meat with onion and fried tofu with minced meat.

Wednesday breakfast: milk, bread (or buns) Chinese food: rice, stir-fried green beans, cold mixed with three shreds (red, white radish, lettuce) dinner: steamed bread, roast beef with potatoes, beef with sauce, and fried cabbage with mushrooms.

Thursday: breakfast: milk, egg cake Chinese food: steamed bread, braised tofu, shredded potatoes in vinegar, minced pork beans dinner: rice, braised kelp ribs, fried chicken legs, scrambled eggs with green peppers.

Friday breakfast: soybean milk, steamed bread, Chinese food: rice, fried spinach, stewed winter melon soup with ribs, braised fish pieces, dinner: fried flowers with cashews, fried pork liver with Chinese cabbage, and roasted meat with eggplant.

Saturday: breakfast: beef noodles, soybean milk, Chinese food: rice, braised pork, hot kidney, egg soup, dinner: steamed bread, stewed pork ribs with pumpkin, shredded fried eel,

Sunday breakfast: soybean milk, steamed bread: steamed bread, stewed chicken leg with bitter gourd, steamed fish pieces and fried bean sprouts. Dinner: rice, stewed bean curd with bamboo shoots, roasted eggplant and fried garlic seedlings.

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

Monday: breakfast: rice porridge, fried dough sticks, soybean milk, eggs, lunch: flower rolls, winter melon and seaweed soup, fried shredded celery, dinner: rice, winter melon and seaweed soup, cold shredded bamboo shoots.

Tuesday: breakfast: oil cake, eggs, milk, biscuits lunch: rice, stir-fried shrimp, garlic eggplant, cold towel gourd dinner: rice, bean curd soup, shredded pork fried bean sprouts, cucumber scrambled eggs.

Wednesday: breakfast: porridge, milk, boiled eggs, lunch: rice, cold preserved eggs, shredded celery, dinner: steamed bread, steamed fish, winter melon soup, fried shredded pork with mushrooms.

Thursday: breakfast: milk, eggs, porridge, lunch: steamed bread, winter melon soup, roasted eggplant, scrambled eggs with tomatoes, dinner: rice, winter melon seaweed soup, fried shrimp, fried tofu with edamame,

Friday: breakfast: rolls, rice porridge, eggs Chinese food: steamed bread, fried tofu with mushrooms, fish ball soup, fried beans with minced meat dinner: rice. Keywords vinegar shredded potato, fried spinach, melon bone soup,

Saturday: breakfast: fried dough sticks, eggs, soy milk; Lunch: steamed bread, shredded Chili potatoes, shredded spicy chicken and fried leeks; Dinner: rice, winter melon seaweed soup, crispy chicken legs, fried dried beans.

Sunday: Breakfast: oil cake, eggs and tofu. Chinese food: rice, stewed beef, stir-fried assorted vegetables, spinach and scrambled eggs. Dinner: steamed bread, braised hairtail, sweet and sour cabbage and stewed kelp.

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

Monday

Breakfast nutritious breakfast (skim milk+fruit+bean flour)+two pieces of whole wheat bread

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

Dinner preserved egg lean porridge 1 bowl+steamed meat with mushrooms+steamed stinky tofu+fried wax gourd +5 dates.

Tuesday

Breakfast preserved egg lean meat porridge

Lunch 3/4 bowl of white rice+steamed hairtail+shredded green pepper+Chinese kale in oyster sauce +6 small tomatoes.

Dinner preserved egg lean porridge+fried garlic seedlings+tomato fried cabbage+fried bitter gourd+small tomato 6.

Wednesday

Breakfast nutritious breakfast (skim milk+fruit+bean flour)+two pieces of whole wheat bread.

Assorted noodles for lunch (2/3 pot-cooked noodles +6 grass shrimps +6 clams +5 fresh mushrooms +65438 Chinese cabbage +0/2 bowl) +65438 kiwifruit +0.

Rice porridge for dinner 1 bowl+steamed pork with mushrooms+fried spinach+eggplant+kiwi 1.

Thursday

Breakfast nutritious breakfast (skim milk+fruit+bean flour)+two pieces of whole wheat bread.

Lunch 3/4 bowl of plain rice +4 shrimps+shredded garlic+fried bitter gourd+spinach tofu soup+kiwi fruit 1.

Dinner rice porridge 1 bowl+onion fried beef+yam steamed meat+vegetables+kiwi fruit 1.

Friday

Breakfast nutritious breakfast (skim milk+fruit+bean flour)+two pieces of whole wheat bread.

Lunch 3/4 bowl of rice+steamed fish+celery fried meat slices+stewed wax gourd 1 bowl+Luo Songtang+grapefruit 2 slices.

Dinner, mushroom beef porridge+happiness+boiled celery bean curd+grapefruit 2 pieces.

Saturday

Breakfast mushroom beef porridge

Lunch curry beef noodles (noodles+shredded beef 4 tbsp+mung bean sprouts 1/2 bowls)+grapefruit 2 pieces.

For dinner, mushroom beef porridge+tricolor diced meat+fried pork slices with cauliflower+boiled spinach 1 bowl +2 grapefruit slices.

Sunday

Breakfast nutritious breakfast (skim milk+fruit+bean flour)+two pieces of whole wheat bread

Lunch 3/4 bowl of rice+onion beef+shredded leek+fried bitter gourd+shredded bamboo shoots soup 1 bowl +5 dates.

Dinner hot pot (1 winter flour +2 sections of 3 cm corn +3 ~ 4 pieces of meat +6 grass shrimps+1 wrapped mutton+appropriate amount of chrysanthemum morifolium, Flammulina velutipes, spinach, mushrooms and Chinese cabbage) +5 dates.

The fifth healthy recipe for three meals a day:

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

Dinner: eggs and tomatoes, minced tofu, amaranth, dried laver, and winter melon soup.

Comments: I have been overeating for two days on the rest day, so I will be vegetarian on Monday and my nutrition is not bad.

Tuesday breakfast: steamed buns? Tofu pudding or Guangdong fermented bean curd? Poached eggs? soya milk

Dinner: Braised Hairtail Nutrition Recipe Kindergarten Nutrition Calculation, sweet and sour cabbage, Braised Kelp, Sliced Tomato Soup.

Comments: You can change your taste a little and cook a few western-style or cantonese-style meals, which are simple and fresh.

Wednesday breakfast: oil cake, bean curd.

Dinner: stewed beef with Huai Qi, a very complementary dish. Eating stewed beef brisket with radish in winter is very tonic, but this dish adds new ideas while supplementing it. Pay attention to the technique of beef stew, except for washing and stewing with hot water, adding onion, ginger, pepper and medlar medicine bags, and then continue to stew with boiling water (cold water will stew more and more) until the meat is cooked. Then cook several dishes, such as assorted vegetables, spinach scrambled eggs, pea fillet soup.

Comments: Huaiqi stewed beef is a medicated diet, and the beef is flat, nourishing the spleen and stomach, benefiting qi and blood, and strengthening bones and muscles; Chinese yam. Strengthening spleen and benefiting qi; Lycium barbarum nourishes liver and kidney; Longan nourishes the heart and spleen. After working for three days, I have to make up for it so that I can finish the work in the second half of the week better.

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

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

Garlic bacon, simple to make but delicious, can be eaten with rice or in a sandwich. Bacon can be bought in the supermarket. Add some onions, ginger and garlic and stir fry.

Comments: Eat more Chinese cabbage in winter. Nutritional calculation of kindergarten recipes. Although it is very common for babies, it is rich in nutrients and you can eat whatever you want. With some braised pork ribs, it is very vegetarian.

Friday breakfast: vegetable and meat wonton (you can buy quick-frozen wonton in the pot, it will be quick) and boiled eggs.

Dinner: mutton hot pot and pot bottom ingredients are ready-made in the supermarket. Pay attention to rinse more vegetables and tofu, not just meat. Seasoning with sesame oil can reduce the chance of getting angry.

Breakfast:

A portion of fresh meat (50g of flour, lean meat 10g, oil 2g, and salt) and a portion of milk (100g, without sugar) are better. )

Or: a big bowl of porridge, a small dish of stir-fried lean meat or fish, a vegetable, an egg (it is recommended to eat it four times a week instead of every day) or a small dish of boiled peanuts.

Lunch:

One portion of roast chicken with potatoes (potato 100g, chicken 200g, vegetable oil 10g, and proper amount of salt) or a small plate of fried beef with green peppers and one portion of rice (75g).

Dinner:

Fried spinach with vegetables