First, the total daily diet
Staple food: 300-400g.
Meat: 75-100g
Eggs: 50-100g
Bean products:100-200g
Fresh vegetables: 300-400g.
Fruit is not 400g.
Vegetable oil:10g
Salt: 4-6g.
Milk:150-200g
Dessert: no15g
Sesame, peanut and garlic are not 50g.
Second, breakfast recipes
Eggs 1 piece; Soymilk 1 bowl; 200 grams of milk; Bread 1 piece; Fruit 1 piece
Third, lunch and dinner recipes
Monday: cold cucumber, stir-fried melon, tomato and scrambled egg porridge in a small bowl
Tuesday: a bowl of crucian carp soup and a small bowl of stir-fried chicken tail celery and pork liver rice.
Wednesday: Sam sun soup, green pepper, corn, pork, carrot and rice, and a small bowl.
Thursday: Eight-treasure porridge, steamed fish, tomato scrambled eggs and steamed bread, 2 Liang.
Friday: stir-fried vegetables with radish meatball soup, a small bowl of fried meat and rice with melon.
Saturday: Stir-fried shredded carrots, tomato and egg soup, sliced mushrooms and rice in a small bowl.
Sunday: green pepper, shredded beef, shrimp or fish, a steamed bread or bread with three shredded red potato porridge.
Fourth, matters needing attention
It is best not to eat sweets before and after dinner, because there is less activity at night, and eating too much sweets can't be absorbed by the body. Long-term accumulation in the body will help to form obesity. It is best to eat seven minutes full at night, and it is best not to eat fruit after dinner. As the saying goes, eating fruit in the morning is gold, eating fruit at noon is silver, and eating fruit at night is equal to zero. Eating too much fruit at night will not absorb its nutrition.
There must be a relatively fixed schedule during the diet according to the recipe. After the food is made, you must eat the same amount of everything. You can't just eat the food you usually like, and don't eat the food you don't like. It's better not to eat snacks if you eat less every day, because those will affect your dinner intake.
Make notes every day to record what you have eaten, whether you have eaten according to the menu, whether you have completely consumed food and eaten more snacks. This helps to count the nutritional progress in the early stage and the changes of the body itself, and can adjust the types of recipes at any time to help the best absorption of nutrition. As long as you persist, the child will get a healthy and strong body, which can't be replaced by taking more medicine!
The most reasonable breakfast for junior high school students?
Breakfast for teenagers: During adolescence, the body develops rapidly, and muscles and bones often grow together. In particular, sufficient nutrients such as calcium, vitamin C and A are needed to help the body grow and develop. Therefore, the suitable breakfast for teenagers is a glass of milk, a fresh fruit, an egg and two or two dry points.
Of course, the choice of breakfast can be varied. As long as you meet the three "necessary" principles, you can also use your intelligence to make a simple and nutritious breakfast.
1, milk+vegetable bag/meat bag+vegetables: Yogurt is rich in lactic acid bacteria, and its contribution to human body is even greater than milk. But yogurt can't be drunk on an empty stomach in the morning. It's best to eat it with steamed buns and steamed buns. If it is a vegetarian bag such as a mushroom vegetable bag, the nutrition is relatively complete; If you like to eat meat buns, you must add some vegetables and fruits, or use vegetable juice or fruit juice instead, preferably freshly squeezed.
2, beauty eight-treasure porridge: female white-collar workers can make eight-treasure porridge the night before, add rice, red beans, peanuts, medlar, etc., and eat it hot the next morning, which is convenient and beautiful.
3, hypoglycemic milk cereal: first wash the cereal with boiling water, then add milk.
Junior high school students take meals recipes.
Junior high school students take meals recipes.
Monday
Breakfast: milk, whole wheat toast, apples
Lunch: beef soup noodles with vegetables.
Extra meal: almonds
Dinner: tomato and egg soup, mushrooms and broccoli, dry-baked yellow croaker, red dates and rice.
Tuesday
Breakfast: soybean milk, egg soft cakes and oranges.
Lunch: noodles with shredded pork with mushrooms and beans.
Extra meal: yogurt
Dinner: seaweed and cucumber soup, cabbage with colored pepper, braised prawns and peanut rice.
Wednesday
Breakfast: milk oatmeal, bananas and walnuts.
Lunch: shredded radish and silver fish soup, fried rice with vegetables and eggs.
Extra meal: Sydney
Dinner: green vegetable and bean curd soup, asparagus fried with mushrooms, stewed chicken wings with mushrooms, pumpkin rice.
Thursday:
Breakfast: fresh meat wonton, grapes
Lunch:? tomato and egg noodles
Extra meal: cashew nuts
Dinner: white shrimp soup with loofah, fried peas with Pleurotus eryngii, braised pomfret and red bean rice.
Friday
Breakfast: yogurt, Qifeng cake, melon
Lunch: kelp tofu soup, mixed rice with onion and beef.
Extra meal: mango
Dinner: tomato Flammulina velutipes soup, edible fungus zucchini, sesame oil pork liver, yam rice.
Saturday
Breakfast: millet lotus seed porridge, thick egg with cheese and papaya.
Lunch: black chicken soup with mushrooms, sesame sauce mixed with chrysanthemum, steamed tofu with shrimps, and black bean rice.
Extra meal: milk
Dinner: Fennel Beef jiaozi
Sunday
Breakfast: tremella lotus seed soup, fresh meat steamed buns, cold mixed with three shreds.
Lunch: winter melon and barley soup, hot and sour potato shreds, scallop and egg soup, and corn rice.
Extra meal: oranges
Dinner: mushroom soup with green vegetables, roasted eggplant with minced meat, steamed cod and mung bean rice.
Nutritional meals for middle school students 15-year-old recipes
Nutritional meals for middle school students 15-year-old recipes
The middle school students' nutritious meal 15-year-old cookbook, the delicious soup makes it difficult to leave any. The meat in this dish melts in the mouth, and sometimes you have to eat some coarse grains to neutralize it. The following is the middle school students' nutritious meal 15-year-old cookbook I share with you, for your reference only.
Nutritional meals for middle school students 15-year-old recipes 1
Middle school students' nutritious meal recipes 1:
Breakfast: Porridge with minced meat, bean paste, celery and dried bean curd.
Lunch: fresh meat, boiled cucumber, yuba, carrot and black fungus.
Dinner: chicken liver, chicken gizzard, winter bamboo shoots, pickled mustard tuber, herring and spinach.
Middle school students' nutritious meal recipes 2:
Breakfast: preserved egg porridge, jam bread, minced pork with cabbage.
Lunch: Main course: fat and lean meat, tofu, green pepper, bamboo shoots and sesame seeds. Side dishes: Chinese cabbage, mushrooms
Dinner: Main course: carrots, lean pork, minced shrimps and laver. Side dishes: mung bean sprouts, dried tofu and Flammulina velutipes.
Middle school students' nutritious meal recipes 3:
Breakfast: millet porridge, 250ml milk, poached eggs.
Lunch: rice, three shredded fish, fried vegetables with mushrooms, and cauliflower.
Dinner: gold and silver rolls, steamed fresh fish, garlic chrysanthemum, green vegetables and shrimp soup.
Middle school students' nutritious meal recipes 4:
Breakfast: Shrimp wonton and milk 250ml.
Lunch: rice, moo Shu pork, eggplant braised in sauce and mung bean soup.
Dinner: black rice steamed bread, sweet and sour pork ribs, oyster stewed tofu, tremella egg drop soup.
Nutritional meals for middle school students 15-year-old cookbook 2
Nutritional recipes for three meals a day for junior high school students
breakfast
Junior high school students' nutritious breakfast should contain eggs, skim milk, yogurt or cheese and food products, such as porridge, oatmeal, whole wheat bread, fruit juice, a few slices of bread with a fried egg, with tomatoes, cucumbers or other fruits, etc., and add some walnut powder and black sesame paste irregularly every week, which can not only adjust the taste, but also resist brain fatigue caused by intense study.
lunch
Junior high school students' nutritious lunch should be light, but they should consume enough calories and various nutrients. You can eat some high-calorie foods such as meat and eggs, and eat fresh seafood at least twice a week to supplement fatty acids that enhance resistance. Vegetables should pay attention to color matching and change patterns to ensure that children take in various vitamins, folic acid and plant fiber.
dinner
On the basis of sufficient supply of heat energy and protein, junior high school students should pay attention to the collocation design of lean pork, pork liver, chicken, fish, milk, eggs, shrimp skin and various fresh vegetables and fruits to ensure the intake of various amino acids, rich vitamins and trace elements with the best biological efficiency, and at the same time, they need certain carbohydrates, such as beans, potatoes, sweet potatoes and corn, which can enhance memory and promote brain power.
2 Junior high school students nutritious meal practice
Radish, wolfberry and black rice porridge
100 grams of carrot, 20 grams of straw, 200 grams of black rice and 20 grams of walnut kernel. Cut the washed carrot into small pieces for later use; Put a pot on fire, add a proper amount of water, add black rice and carrot pieces, boil with high fire, add Lycium barbarum, and then boil with low fire until the rice is cooked and soft.
Efficacy: This dietotherapy can often be used as a staple food for junior high school students, nourishing liver and kidney, improving blood eyesight and improving brain intelligence. It can be used for treating diseases such as dim eyesight and memory loss due to liver and kidney deficiency, and can also be used for preventing dry eye and nocturnal childbearing.
Method of shredded radish with shrimp skin
1. Wash and shred radish, wash shrimp skin in warm water, and wash and chop coriander.
2. Stir-fry the onion with hot oil first, add shredded radish, shrimp skin and coriander, stir-fry until cooked, and add salt, cooking wine, monosodium glutamate and sesame oil.
Nutritional meals for middle school students 15-year-old cookbook 3
Monday: Shrimp Rice Ball
Prepare the ingredients to be made: rice150g, 5 fresh shrimps, 20g peas, 20g carrots, proper amount of oil and salt.
Carrots are diced, fresh shrimps are cut from the back with scissors, the yarn is taken out, and the skin is peeled off after cooking in the pot. Put a little oil in the pot, add carrots and peas and stir fry when the oil is hot. Stir-fry the rice and season with some salt. Put some fried rice in the palm of your hand, put shrimp in the middle and knead the rice into a favorite shape.
Tuesday: Corn flour and cucumber silk cake
Prepare the ingredients to be made: flour100g, corn flour 30g, cucumber100g, proper amount of oil and salt, and 2 eggs.
Wash and shred two cucumbers and add salt.
Add 2 eggs and mix well, add flour and corn flour, and add appropriate amount of water and mix well.
Heat the electric baking pan, brush it with oil, put it in the mold, scoop it into the electric baking pan one by one with a small spoon, turn it over and bake it until it is cooked.
Suggested collocation: walnut soybean milk+apple.
Wednesday: Double Rice Crab Porridge
Prepare the ingredients to be made: 200g glutinous rice, 0/00g rice/kloc-0, 450g sea crab, salt, pepper and ginger.
Remove the rubber band from the crab pliers and wash the crab clean.
Wash glutinous rice and rice and soak them in cold water for 20 minutes.
Cut the crab in half, add cold water to the pot and cook the crab in the pot.
After boiling, put glutinous rice and rice into the pot and cook them together, stirring them in time.
Cook until the rice blooms, add Jiang Mo and stir well, add salt and pepper and stir well.
Turn off the fire and simmer for 7 or 8 minutes before serving.
Suggested collocation: small pickles+corn steamed bread.
Nutritional and delicious pot-stewed chicken rice noodles
Thursday: pot-stewed chicken rice noodles
Prepare the ingredients to be made: 300 grams of braised chicken, 200 grams of rice noodles, oil, Chili oil, chives, chicken essence, sesame oil and seaweed.
Soak rice noodles in warm water in advance, wash seaweed and soak hair, wash shallots and chop them for later use, and cut braised chicken into large pieces for later use.
Put the soaked rice noodles in a boiling pot and cook them.
In a large bowl, add seaweed, shallots and Chili oil. You don't need spicy oil if you don't like it.
Add appropriate amount of marinated chicken soup, chicken essence and sesame oil to taste.
Then add a proper amount of broth or boiling water to mix the rice noodle base.
Fish the cooked rice noodles into a bowl, sprinkle with a little chives, add the braised chicken pieces and serve.
Suggested match: a bowl of chicken soup+black rice steamed bread.
Friday: omelet
Prepare the ingredients to be made: 2 eggs, oil, salt, lettuce, garlic, tomato sauce and bacon.
First, beat the eggs into a bowl, add half a spoonful of salt, and beat until the egg liquid is fluffy and the garlic is cut into garlic.
Heat the oil pan, put the egg liquid into the pan, fry until it is formed, turn the edge and fry the other side, and when both sides are golden, take out the pan.
Pour the oil into the pan, pour the bacon into the pan, fry until one side changes color, turn the edge and fry the other side. When the bacon is cooked, stir-fry the garlic, then add a little salt to taste, and you can go out of the pan.
Spread the fried egg skin flat, add bacon and lettuce, roll it up, and then cut it into sections.
Add tomato sauce to taste, and a delicious omelet can be enjoyed.
Suggested collocation: peanut walnut dew+half pitaya.