Ah, or just a few broccoli swaying in the wind.

The following is a high-value recipe for writing fitness and losing weight that Xiaobian shared with you: it has exploded the circle of friends and is easy to use (worthy of collection). Let's take a look!

High-value menu

This is what we talked about before.

Prevailing abroad

MealPrep diet

Jeffrey is also helping his friends who want to lose weight

List several major dietary principles

If you want to get rid of your fitness meal

The vulgar taste of big white and green

Towards an advanced stage with excellent face value and function.

Let's refer to it.

Dietary principles of fitness meals:

1, ensure the intake of staple food

2, high protein and low fat

Chicken, duck, pig and other meats are seldom touched (except chicken breast). Although they are rich in protein, these meats are also high in fat.

Fish is a better choice, with high protein and low fat.

3. Coarse grains are a better choice.

Eat less flour and rice carbohydrates such as rice and noodles, and eat more coarse grain carbohydrates such as corn, quinoa and oats.

Coarse grains are slow-digesting carbohydrates (low GI), so they will not accumulate fat due to rapid heat release as in flour and rice, which is very beneficial to reducing fat.

4. Give up frying and choose cooking.

5. Never eat snacks!

Drinks, biscuits and potato chips, never touch them!

Rice is 1. 15kcal/g, but potato chips are nearly 6 kcal/g. Erliang rice is 1 15 calories.

100g potato chips (75g for a big bag of Locust potato chips) but there are 550 calories.

The calorie intake of a bag of potato chips is basically the amount of 6 Liang rice!

6. Eat less and eat more.

Add appropriate meals between breakfast and lunch, and between lunch and dinner, so that the amount of Chinese food and dinner is dispersed to the other two meals.

Note that you don't need to eat too much. A corn and an apple are considered as meals. Its function is to improve your satiety, increase your basal metabolism and reduce your lunch and dinner intake.

Here's Jeffrey

7 fitness meals shared with you.

Not only considering the nutritional needs

Also conforms to the balanced proportion of reducing fat and increasing muscle.

You can get it quickly.

Instead of the usual three meals a day

We also found some other netizens.

Share your own fitness meal daily.

Found these people

The external muscles show up, but the internal can be virtuous and go to the kitchen?

I just want to get married and go home at once

In fact, this is not difficult at all.

The Handicapped Party also made a fitness meal in online celebrity in minutes.

Prepare the ingredients

(Recommended basic ingredients for storage)

Considering the face value and nutrition

We can buy according to the color of food ~

Green series: spinach, asparagus, broccoli, cucumber, avocado, green pepper and pea. ......

Red and yellow series: corn, carrot, pumpkin, sweet potato, potato, tomato, shrimp and bacon. ......

White series: cauliflower, egg, mushroom, fish, chicken breast and onion. ......

Simple, healthy and beautiful dishes

salad

1, avocado and egg salad

Practice:

1, wash the eggs and cook them in the pot;

2. Peel avocado, core and cut into small pieces;

3. After the eggs are cooked, dry the water, shower, peel and cut into small pieces;

4. Mix the avocado pieces with the egg pieces, sprinkle some salt and chopped black pepper and mix well.

2. Chicken breast vegetable salad

Practice:

1, chicken breast cut into strips, pickled with black pepper, cooking wine and salt;

2, boil the chicken breast, cook for one minute, take it out, cook it, and cook it for too long;

3. Cut the lettuce into sections, slice the cucumber and cut the cherry tomatoes in half;

4. Mix all the ingredients and pour with vinegar sauce or salad dressing.

More salad practice reference

Summer slimming salad, take you away from the high temperature fumes in the kitchen!

sandwich

1, tuna sandwich

Practice:

1, the eggs are cooked and chopped, and corn kernels, salad dressing and tuna are added and stirred evenly;

2. Slice cucumber and tomato;

3. All materials are sandwiched into toast slices.

2. Egg sandwich

Practice:

1, toast slices are baked, and there is no toaster to use a pan;

2, the eggs are scattered with salt;

3. Heat oil in a hot pot, pour in the egg liquid, and when it is 80% cooked, leave the fire immediately;

4. Clip the eggs into the toast slices.

3. Bacon sandwich

Practice:

1, bacon cut into sections, fry until slightly burnt, and fry a poached egg;

2. Apply tomato sauce or salad dressing on one side of the toast slice;

3. Put lettuce, tomatoes, cucumber slices, poached eggs and bacon into the toast slices.

pizza

1, simple toast pizza

Practice:

1, spread tomato sauce on toast slices and sprinkle with a layer of cheese;

2. Put corn kernels, carrots, diced bacon, diced green peppers and other ingredients;

3. Finally, sprinkle a layer of cheese crumbs, preheat the oven for 5 minutes, bake at 200 degrees 10 minutes or so, and bake until the cheese melts.

2. Vegetable pizza

Practice:

1, spread tomato sauce on the pizza crust;

2, put all kinds of vegetables, asparagus, mushroom slices, green peppers and so on;

3. Sprinkle with black pepper and shredded cheese and bake at 200 degrees for 20 minutes.

3. Beef Pizza with Black Pepper

Practice:

1, diced beef, add black pepper and salt and stir-fry until it changes color;

2. Coat the pizza crust with black pepper sauce and sprinkle with shredded cheese;

3. Add diced beef, corn kernels, green peppers, etc., and sprinkle with a layer of cheese;

4. Bake at 200 degrees for 20 minutes.

pasta

1, pumpkin pasta

Practice:

1, cut the pumpkin, steam it, add milk, crush it, and boil it on low heat;

2. Cook good noodles at the same time and drain the water;

3. Fry bacon or sausage and pour it into pumpkin puree together with pasta;

4. Add a little salt and black pepper and mix well.

2, chicken mushroom creamy pasta

Practice:

1, chicken breast cut into small pieces with a little salt, marinated in soy sauce 15 minutes, shredded onion, sliced mushrooms;

2. Put the pasta in boiling water and cook for 10 minute, and drain the water;

3, the pot is hot and does not put oil, and the fried chicken breast is served.

4. Put a little oil in the pot, add onion and stir-fry until fragrant, then add mushrooms, add a little salt and stir-fry until 70% is ripe, then pour milk and chicken and cook until the juice is collected to the original 1/3;

5. Cover the thick juice on the pasta and mix well when eating.

3. Shrimp spaghetti

Practice:

1, broccoli break into small flowers and blanch;

2, pasta cooking 15 minutes, after cooking, cold water, drain water;

3. Pour a little olive oil into the pot and heat it, stir-fry the shrimps, and add a little cooking wine to deodorize;

5. After the shrimps are fried, add spaghetti and vegetables, add appropriate amount of salt and black pepper, and stir well to get out of the pot.

For more information on pasta practices:

9 pasta methods, the best choice for pasta lovers!