Breakfast: millet porridge (millet100g), 250ml milk and poached eggs (50g eggs).

Lunch: rice (japonica rice150g), three shredded fish (50g lean pork, 50g carrot, 5g potato100g vegetable oil, shredded ginger, pickled pepper, soy sauce, vinegar, sugar, monosodium glutamate and salt), fried vegetables with mushrooms (200g green leafy vegetables, mushrooms).

Dinner: gold and silver rolls (flour100g, corn flour100g, sesame sauce and salt), steamed fresh fish (all kinds of fresh fish150g, vegetable oil 5g, onion, shredded ginger and salt), and simmered meat. 50g, 5g of vegetable oil, garlic, monosodium glutamate and salt), green vegetable and shrimp soup (50g of green vegetables, 5g of vegetable oil, shrimp, monosodium glutamate and salt).

Extra food: seasonal fruit.

2. Recipe 2

Breakfast: 250ml of milk, 200g of bread (flour) and 50g of boiled eggs.

Lunch: rice (200g of japonica rice), fried pork slices with mushrooms (50g of fresh mushrooms, 50g of pork, 5g of vegetable oil, cooking wine, starch, egg white and monosodium glutamate), and fried vegetables (200g of vegetables, 5g of vegetable oil, monosodium glutamate and salt).

Dinner: steamed bread (flour150g), lily shrimp (50g of shrimp, 25g of carrot, 25g of bell pepper, 5g of vegetable oil, lily, starch, monosodium glutamate and salt), beef soup (50g of cabbage, 50g of dried bean curd, 50g of carrot, 50g of potato, 50g of beef and vegetable oil).

Extra food: seasonal fruit.

Extended data

1, breakfast:

Breakfast is an important guarantee to maintain the vitality of the day, so you must be full and nutritious. Therefore, it is essential to enrich protein's food. Eggs, milk, fruits and coarse grains are all good choices. Milk+apples, eggs+milk, cereal+eggs and so on are all good breakfast choices. Remember to eat too greasy and fried food for breakfast, which is not conducive to absorption and increases intake.

2. Lunch:

If lunch is unnecessary, don't eat too much, and the calories you consume don't need to be too large. You should eat more vegetables and less meat. If you really want to eat, you can eat fish and chicken, which have less calories, or you can eat more foods containing protein, such as bean products. Do not eat greasy and fried food.

3. Dinner:

You can eat vegetables and fruits instead of rice and meat for dinner. Because the energy intake at night is difficult to consume, it is easy to produce fat when accumulated.

People's Daily Online-Healthy diet for three meals a day, healthy and thin from morning till night.

People's Network-Three Healthy Recipes for Breakfast, Lunch and Dinner