Male, 43 years old, height 173cm, weight 65kg, BMI 21.7 (normal), sedentary office worker, single diet, likes pasta, dislikes whole grains, rarely exercises, has a lot of abdominal fat.

? Become a young physical male one-day recipe preparation

(1) Determine the total energy

Standard body weight: 173-105=68kg

Calorie requirement: 68*30=2040kcal

According to the food portion of the food distribution, determined to be 23 portions

Breakfast: 240ml of milk, 1 egg, steamed bread 100g, 100g of potatoes, 50g of seaweed, 100g of kelp, 100g of potato, 100g of seaweed. Potato 100g, kelp 50g, carrot 30g, flaxseed oil 5g

Lunch: rice 50g, corn dregs 50g, beef 75g, chard 100g, kale 100g, stir-fry oil 15g.

Dinner: flour 80g, tofu 30g, leeks 25g, fungus 20g, spinach 25g, roti 20g, cucumber 50g. Carrot 15g,Chicken breast 50g,Stir fry oil 15g.

Additions

Finished products show

Breakfast

Lunch

Dinner

(5) Dietary evaluation: three meals of food variety, a variety of food, the three major nutrients energy supply ratio and the ratio of the number of meals is appropriate, beef and chicken breast is relatively less fat, protein content is high! Good muscle building effect. All the ingredients are seasonal food, local good procurement, also good production, follow the original preferences, diet made slight adjustments.

Tips: Men should keep their bodies strong and energetic. It is especially important to have a reasonable mix of three meals a day. Each meal to the main food, with the right amount of high-quality protein-rich food, but also supplemented with vitamins and minerals rich food, it is best to adhere to the daily brisk walking half an hour.

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