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.

Mushroom and beef porridge for dinner+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.

Experts are welcome to give more advice and see how to mix it more easily, save labor and balance nutrition ~ ~ ~ After getting the advice, our family began to implement it ~ ~

2

Weekly menu

●●●● Monday breakfast: whole wheat bread, hot milk and 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: small steamed bread? Tofu pudding or Guangdong fermented bean curd? Poached eggs? soya milk

Dinner: Braised Hairtail, sweet and sour cabbage, Braised Kelp and Tomato Sliced 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, tofu brain.

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, garlic bacon, pickles, cabbage, bean curd soup.

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

Comments: Eat more Chinese cabbage in winter. Although it is very common, it is rich in nutrients, and you can eat anything. With some braised pork ribs, it is in line with vegetarian dishes.

●●●● Friday breakfast: vegetable and meat wonton (you can buy frozen wonton and cook it quickly), 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.

This is very suitable.