One-week canteen diet recipe
Monday recipe: breakfast: boiled corn+pure milk+boiled eggs; Lunch: one meat and two vegetarian meals, with coarse grains as the staple food; Extra meal: an apple the size of a fist; Dinner: ribs rice+vegetables, staple food 1/2.
Tuesday recipe: breakfast: vegetarian steamed stuffed bun+sugar-free soybean milk+boiled eggs; Lunch: half vegetarian dumplings+a peeled chicken leg; Extra meal: a pear the size of a fist; Dinner: light salad.
Wednesday recipe: breakfast: steamed sweet potato+pure milk+boiled eggs; Lunch: stone pot mixed plate+peeled chicken leg, half of rice and half of sauce; Extra meal: a palm of original nuts; Dinner: one meat and two vegetarian meal, rice 1/2.
Thursday recipe: breakfast: whole wheat bread+milk+hard boiled eggs; Lunch: one meat and two vegetarian meal, rice1/2; Extra meal: 7~8 strawberries; Dinner: clear soup and spicy soup, choose more vegetables and bean products, and eat five or six potato chips. Don't choose meatballs, don't put extra sauce and don't drink soup.
Friday recipe: breakfast: oatmeal+milk+tea eggs; Lunch: pasta (half noodles, less sauce)+skinless chicken legs; Extra meal: a small box of sugar-free yogurt; Dinner: One meat and two vegetables set meal, main food 1/2.
Saturday recipe: breakfast: whole wheat bread+sugar-free soybean milk+steamed egg soup; Lunch: One meat and two vegetables set meal, with staple food1/2; Extra meal: a handful of blueberries; Dinner: 6~ 10 jiaozi/Wonton+1 green vegetable.
Sunday recipe: breakfast: purple potato+sugar-free yogurt+boiled eggs; Lunch: miscellaneous grain pancakes (no crispy/fruit, more lettuce, less sauce); Extra meal: a palm of original nuts; Dinner: One meat and two vegetables set meal, main food 1/2.
Principle of three meals collocation in student canteen
Breakfast collocation formula:
1 fist staple food+1 egg+1 milk+1 small vegetarian dishes in the canteen.
1. Eat before 8 am if you are full.
2. Small vegetarian dishes in the canteen can be added or not, not too salty.
3. Staple food (carbohydrate): pure oatmeal/whole wheat bread/boiled corn/steamed sweet potato/millet porridge/miscellaneous grain porridge/vegetarian steamed stuffed bun/vegetarian steamed dumpling/steamed bread, choose one, remember not to eat fried and sugary staple food.
4. Eggs: boiled eggs/steamed eggs, choose one, eat one egg a day.
5. Milk: pure milk/skimmed milk/sugar-free yogurt/sugar-free soybean milk, choose one. Milk can be skimmed, and soybean milk must be sugar-free.
Lunch collocation formula
1 fist staple food+1 fist meat +2 fist vegetables
1. At noon 12 o'clock, eat on time and eat eight points full.
2. Staple food (carbohydrate): If there are coarse grains, choose coarse grains, such as corn, sweet potato, purple potato, potato, pumpkin, pasta, buckwheat noodles, etc. If there are no coarse grains, choose flour and rice, white rice, white steamed bread and white noodles. Potatoes, sweet potatoes, yams, taro, pumpkins and lotus roots are all foods with high carbon and water, and they are eaten as staple foods. If such foods are in the dishes, they should be reduced accordingly.
3. Meat (high-quality protein): shrimp, fish, beef, lean pork, skinless chicken, skinless duck, and tofu are also high-quality protein foods. Be sure to eat meat, which is rich in high-quality protein. Pork must be lean, not fat, and fat is too high in energy. Intestines are not recommended meat, and they are occasionally cooked when you want to eat them.
4. Vegetables: green leafy vegetables (green leafy vegetables), broccoli, cauliflower, celery, garlic moss, onion, cabbage, mushrooms, cucumbers and tomatoes.
Most of the dishes in the canteen are oily, so try to choose less oil and less salt when choosing. If there is too much oil and salt, pour hot water into the small bowl of soup in the canteen and rinse it before eating, or buy more rice and "rub oil" on it before eating.
Dinner collocation formula
Dinner and lunch are matched on the same principle.
1. Eat before 7: 00 p.m., and be full for 8 minutes.
2. If you want to lose fat quickly, reduce the amount of staple food for dinner a little, eat staple food by 1/3 less than lunch, and eat more meat and vegetables.
Selection principle of extra meal
1. Sugar-free milk/low-sugar fruit/original nuts/low-sugar and low-fat snacks.
2. Choose from the above, eat one at a time, and add meals twice a day at most.
3. Adding a meal is to eat something to pad your stomach, as long as you are not hungry, so that you won't eat too much for dinner because you are too hungry.
4. Meal time, 2 hours after breakfast or lunch, and eat when you are hungry.
5. Fruits: apples, pears, pomelos, oranges, strawberries, cherries, blueberries, kiwis, etc., but don't exceed one punch all day.
6. Milk: pure milk, skim milk, sugar-free yogurt.
7. Nuts: Mix nuts, one palm a day.
8. Low-sugar and low-fat snacks: chicken breast meatballs, konjac, etc.
Don't eat or eat as little as possible.
Beverage, milk tea, ice cream, ice cream, potato chips, French fries, chicken nuggets, barbecue, spicy hot pot, snail powder, spicy incense pot, fried powder, fried rice, fried noodles, fried rice cakes, roasted cold noodles, fried dough sticks, oil cakes, sauced cakes, scallion cakes, sweet and sour, and braised.
Student party lose weight tip
1. Never go on a diet to lose weight. Dieting to lose weight will make you lose weight quickly in a short time, but after a long time, your body will be too much to eat. Strictly restraining yourself will only lead to a retaliatory diet later.
2. Eat at the right time, and eat all three meals. Don't sleep late in the morning, skip breakfast, or skip dinner to lose weight, which is not desirable.
3. Learn the correct order of eating, and eat in the order of soup, water, vegetables, meat dishes and staple food. This can effectively reduce your calorie intake, and it is not easy to get hungry.
4. Learn to breathe slowly. Eating is not as fast as possible. Chew a bite of food for 20 minutes. Even if you choose the same food, you will lose weight faster than others.
5. Breakfast should be done before 8:00, lunch 12:00 or so, dinner at 6:00, with an interval of more than 4 hours between meals. After 8: 00 in the evening, resolutely stop eating, except drinking boiled water.
6. Try to quit high-calorie snacks, sweets, drinks, puffed food, instant noodles, milk tea, fried food, and don't take these fattening snacks in the dormitory. Eating well in three meals will not gain weight. The culprit of real weight gain is the high-calorie food such as snacks and milk tea.
7. Learn to delay satisfaction and make a mechanism for yourself. When you can't help eating fattening food occasionally, go to the playground for three or five laps, and then buy the smallest portion to eat, control the amount and eat less, and you don't have to feel guilty and magnanimous after eating.
8. Drink more water! Get up early and have a drink after brushing your teeth. Drink 2000 ml of water all day. Choose white water, mineral water, sugar-free lemonade, rose tea and light green tea.
9. Don't stay up late to lose weight. Go to sleep before 10:00 in the evening, get enough sleep for 7 hours every day, go to bed early and get up early, and you will look better. People who sleep less than 6 hours a day are more likely to get fat.
10. Friends who are troubled by constipation must relieve constipation, because constipation will obviously affect the speed of weight loss. Drink 2 liters of water every day and eat 1/2 volumes of vegetables every meal. Fix a time period every day, go to the toilet for 5 minutes, and cultivate your mind. Every day 100 opening and closing jumps.
1 1. Eating less and exercising more must be the same. If you choose to eat less and exercise moderately at the same time, you are excellent. You can go for a walk in the playground after dinner, and you can stand without sitting.
Within the floor of 12.3, resolutely do not take the elevator. It's the same when going shopping or attending classes. Don't take the elevator when you can climb the stairs. If you climb 10 stairs every day, it is equivalent to running 10 minutes.