1 Put 1 1/2 cup [Fresh-keeping Elf] instant oats into a shaker, add 350 ml of fresh milk, add half a peeled and ground banana [or other fruits and jam], cover and shake well.

2 Pour the shaken ingredients into a microwave crystal soup bowl and simmer for 1 minute and a half.

Second, vegetable rolls

Tools: 0.8 liter microwave crystal round bowl with steamer.

Ingredients: laver skin/asparagus/bean sprouts/carrots/cucumbers

Seasoning: salad dressing

Exercise:

1. Wash bean sprouts, wash carrots, cucumbers and asparagus and cut them into long strips.

2. Soak the whole laver skin in warm water for use.

3. Pour a proper amount of water into a microwave crystal bowl or even a steamer (don't put the steamer first), and heat it in a microwave oven until the water boils.

4. After taking out, put bean sprouts, carrots, asparagus and cucumbers into a steamer, put them into boiling water, and then put them into a microwave oven to heat them for half a minute with medium-high fire.

5. Drain the water after taking it out, roll all the materials into the laver skin and mix with salad sauce.

6. You can make several pieces at a time, put them in a food box and put them in the refrigerator. Please don't put salad dressing in the vegetable rolls, and add it when you need it.

Features: Carrots contain a lot of dietary fiber, which has the function of beauty and slimming. Vegetable rolls are full after eating and are the best choice for slimming food.

Third, sunshine sandwich.

Tools: 0.8-liter box for eating and 0.6-liter box for celebrating.

Ingredients: whole wheat, tomatoes, cucumbers and eggs.

Seasoning: cooking oil, salt

Exercise:

1. Wash tomatoes and cucumbers and cut into pieces.

2. Pour a proper amount of oil into the banquet box and heat it in the microwave oven until the oil explodes. Take out the eggs and beat them evenly. Sprinkle a little salt and put them in the microwave for 2 minutes.

3. Sandwich sliced tomatoes, cucumbers and poached eggs into bread and serve.

4. You can make more at one time, put it in a fat-free box and put it in the refrigerator. Please don't put the eggs in the sandwich, and cook them when you need them.

Features: Whole wheat bread is rich in B vitamins, which has a good effect on improving leg muscle tension caused by long-term sitting.