1, broccoli and shrimp are cooked, cooled in cold water, sprinkled with a little salt and mixed well; 2. After the potatoes are cooked, crush them and pour in half a teaspoon of oil, a little black pepper and a pinch of salt; 3. After the chicken breast is cooked in cold water, shred it, mix it with the cooked crab mushroom, and drizzle with soy sauce and half a teaspoon of oil.

Second step

1, potatoes cooked and sliced, sprinkled with salt and black pepper; 2. Heat in a non-stick pan, add a teaspoon of oil and add chicken breast; 3. Fry in medium fire until both sides are brown and cooked in the middle; 4. Season with salt and black pepper. The dishes next to the chicken breast are purple cabbage and shredded Chinese cabbage, and the green powder on the potato is coriander powder, no need. )

Third step

1, shred favorite vegetables, and shred cooked chicken breast for later use; 2. Add cooked vermicelli that has been completely cooled by cold water, pour in soy sauce, white vinegar and half a teaspoon of sugar and mix well; 3. Mix canned tuna soaked in water with Chili powder, black pepper and half a teaspoon of oil (olive oil is better, corn oil, sunflower oil, salad oil and other oils without big special smell are also acceptable); (If it is canned tuna in oil, you don't need to put oil, you need to skim some oil as much as possible. )

Fourth step

1, blanching corn, soybean and carrot, and cooling; 2. Add black pepper and salt and mix well; 3. Cook and shred the chicken breast, drizzle with soy sauce, white vinegar and less than half a teaspoon of oil, and mix well with coriander and pepper.

Step five

1, cook miscellaneous grains rice (the red beans, millet and oats I use need to be soaked in advance); 2. Blanch broccoli, slice carrots and cucumbers, mix with shelled boiled shrimp, then pour lemon juice, salt and black pepper and mix well; 3. Mix canned tuna soaked in water with chopped boiled eggs, add a spoonful of salad dressing and a pinch of Chili powder and mix well (salad dressing is not needed if canned tuna soaked in oil). Don't think salad dressing is the enemy of losing weight at first sight. This spoonful of salad dressing is less than 10g, and the fat of this lunch basically depends on it. )

Step 6

1, sliced carrots and burdock, blanched; 2. After boiling cold water once, pour in soy sauce and half a teaspoon of oil, sprinkle with sesame seeds and shallots and mix well; 3. Cut the bean skin into the appropriate size, slightly apply soy sauce and dip it in your favorite vegetables and meat; 4. Mix boiled shrimp with lettuce, then pour in lemon juice and sprinkle with salt and black pepper.