Healthy recipes recipe 1 breakfast: 250ml of milk, 200 grams of bread (flour) and 50 grams of boiled eggs. Lunch: rice (200g of japonica rice), fried pork slices with mushrooms (50g of fresh mushrooms, 50g of pork, 5g of vegetable oil, cooking wine, starch, egg white, monosodium glutamate), stir-frying (200g of vegetables, 5g of vegetable oil, monosodium glutamate, salt). Dinner: steamed bread (150g flour), lily shrimp (50g shrimp, 25g carrot, 25g sweet pepper, 5g vegetable oil, lily, starch, monosodium glutamate and salt), beef soup (50g cabbage, 50g dried bean curd, 50g carrot, 50g potato, 50g beef and 5g vegetable oil). Extra food: seasonal fruits. Breakfast in recipe 2: millet porridge (millet 100g), 250ml milk, and poached eggs (50g eggs). Lunch: rice (japonica rice 150g), three strips of shredded fish (50g lean meat, 50g carrot, 5g potato 100g, 5g vegetable oil, shredded ginger, pickled pepper, soy sauce, vinegar, sugar, monosodium glutamate and salt), and stir-fried vegetables with mushrooms (200g green leafy vegetables, 50g mushrooms and appropriate amount of salt). Dinner: gold and silver rolls (flour 100g, corn flour 100g, sesame paste, salt), steamed fish (all kinds of fresh fish 150g, vegetable oil 5g, onion, shredded ginger, salt), steamed bread. 50g, vegetable oil, garlic, monosodium glutamate and salt 5g each), green vegetable and shrimp soup 50g, vegetable oil, shrimp, monosodium glutamate and salt 5g each). Extra food: seasonal fruits. Breakfast in recipe 3: glutinous rice cake (flour 150g), 250ml milk, preserved eggs mixed with tofu (50g lead-free preserved eggs, 50g fat tofu). Lunch: rice (japonica rice 150g), scrambled eggs with garlic sprouts (garlic sprouts 100g, eggs 50g, vegetable oil 5g, appropriate seasoning), beef fillet with celery (lean beef 50g, celery stalk 100g, vegetable oil 5g, appropriate seasoning), and spinach vermicelli soup. Dinner: black rice porridge (40g of japonica rice, black rice10g), steamed bread (flour150g), fried pork liver, 50g of pork liver, 50g of pea seedlings, 5g of vegetable oil, pepper, yellow wine, monosodium glutamate and salt, stewed potatoes with kidney beans (25g of lean meat, 60g of kidney beans). Extra food: seasonal fruits. Recipe 4 Breakfast: 250ml milk, egg cake (150g flour, 50g eggs, 25g sugar). Lunch: rice (japonica rice 150g), shrimp tofu (inner fat tofu 100g, shrimp 50g, vegetable oil, starch, monosodium glutamate and salt 5g), stir-fry (fresh vegetables 150g, vegetable oil, monosodium glutamate and salt 5g), and shredded radish soup with shrimp skin. Dinner: pork and vegetable steamed stuffed bun (flour 150g, lean pork 50g, laver 150g, vegetable oil 5g, proper amount of seasoning), laver and egg soup (egg 50g, laver and seasoning). Extra food: seasonal fruits. Breakfast in Recipe 5: Shrimp wonton (50g shrimp, vegetables 100g, flour 100g, and proper seasoning) with 250ml milk. Lunch: rice (japonica rice 150g), moo Shu pork (shredded pork 30g, eggs 50g, vegetable oil 5g, edible fungus 5g, seasoning 5g), braised eggplant (lean pork 30g, eggplant 150g, vegetable oil 5g, soy sauce and seasoning 5g), mung bean soup (mung bean and crystal sugar 5g). Dinner: black rice steamed bread (black rice flour 150g), sweet and sour sparerib (sparerib 300g, vegetable oil 5g, appropriate amount of seasoning), oyster stewed tofu (oyster 100g, tofu 100g, vegetable oil 5g, coriander, onion, ginger, garlic and a little salt). Extra food: seasonal fruits. Breakfast in recipe 6: egg pancake (flour 150g, egg 50g, vegetable oil 5g, appropriate amount of seasoning), milk 250ml, fried mung bean sprouts (mung bean sprouts 200g). Lunch: Dumplings (noodles 100g, lean meat 80g, vegetables 150g, vegetable oil 5g, appropriate seasoning) and mung bean porridge (polished rice 50g, mung bean 25g). Dinner: red bean rice (japonica rice 150g, red bean 25g), stewed swordfish (swordfish 100g, vegetable oil 5g, onion, ginger, garlic, cooking wine, soy sauce and monosodium glutamate), fried celery (celery 75g, dried bean curd 30g, vegetable oil 5g, monosodium glutamate). Extra food: seasonal fruits. Breakfast: bread (200g of flour), 250ml of milk and 50g of boiled eggs. Lunch: rice (japonica rice 150g), cumin-fried mutton (mutton 100g, auricularia auricula 2g, carrot 50g, vegetable oil 5g, and appropriate seasoning), roasted rape with mushrooms (fresh mushrooms 50g, rape 150g, vegetable oil 5g, and appropriate seasoning), and mixed with small vegetables. Dinner: lily porridge (50g of japonica rice, appropriate amount of lily), steamed bread (flour 100g), two kinds of onions (50g of pork tenderloin, 50g of lean pork, 2g of onion 100g, auricularia auricula, 5g of vegetable oil, appropriate amount of seasoning), and shredded green pepper bean curd (50g of green pepper, 65438+ of bean curd skin). Extra food: seasonal fruits. Recipe 8 breakfast-a bottle of milk (250 ml); 100g corncob bread with strawberry jam cheese: 2 pieces of bread (50g), strawberry jam (25g), 2 pieces of cheese (20g) lunch-celery, lily: celery (100g), lily (50g) steamed chicken with straw mushroom: straw mushroom (65438+. Dinner apples 1 piece (100g)-fried fish slices with auricularia auricula (50g), fried pork slices with herring (100g): water bamboo (50g), lean pork (50g), carrots (25g) and green peppers (50g). Rice (100g) recipe 9 breakfast-one bottle of yogurt (200g) omelet: one egg (50g), wheat flour (100g) and one apple (100g) lunch-shredded pork and vegetable soup noodles: noodles (/kloc-0) 00g), braised beef: beef cereal (50g), meat buns 1 (50g), grapes (100g), lunch-rice (100g), black pepper beef fillet: beef (150g) and green pepper (/kloc-0). Shredded cabbage: Chinese cabbage (100g, 2 slices of cheese (20g) and 65438 bananas +0 (100g), lunch-rice (100g); Strawberry (100g), kidney bean fried potato: kidney bean (150g), potato (100g), cauliflower fried meat slice: cauliflower (75g), pork (50g), black fungus (25g), and dinner rice. 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) Foods are 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.

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