Diet of three meals a day
Diet of three meals a day, it is more conducive to promoting blood circulation when we exercise at the right time. This exercise is still relatively intense, so we must consider our physical condition when exercising. If we want to exercise ourselves, we can consider this exercise. Now let's share the recipe skills of three meals a day. Three meals a day fitness meal recipe 1
1. Although the fitness meal looks fresh, its seasonings are much richer than you think (most of the seasonings are low in calories);
2. Never believe that what you eat will make you thin, and never think that what you eat will make you fat; The key to losing fat or gaining muscle is to control the total calories!
First, breakfast
Egg oatmeal cup
Ingredients
Our general formula for breakfast is:
staple food+protein food+fruits and vegetables+dairy products (milk), so our breakfast cup is matched with a grapefruit and a glass of milk, and a few slices of bread will fix your breakfast.
lunch
ingredients
171g of cod, 141g of pumpkin
3 slices of all-round bread, 1
green oranges with colored peppers, olive oil
salt, pepper and vanilla
The staple food: the whole wheat bread we use is really delicious because of the toast diced with salt and black pepper.
protein: Cod is rich in unsaturated fatty acids, high in protein (up to 21%), low in fat, less prickly and convenient to cook.
fruits and vegetables: old pumpkins with green oranges are refreshing. It is said that many partners I met in Weibo last night liked to eat roasted pumpkin slices.
addition 1: whole wheat pizza with chicken breast
In winter, all kinds of pizza advertisements of Pizza Hut are overwhelming, accompanied by aroma, but fitness babies are hesitant. This time, the chef taught everyone to make a low-calorie and high-protein chicken breast pizza, which is delicious without worrying about excessive calories. Imagine, after fitness, taking out a piece of pizza in front of your muscle friends, is it very emotional? Diet for three meals a day 2
Diet for losing weight
Celery 2-meter porridge
Material: celery 111g, rice 111span> Gram, millet 111g < P > Practice:
1. Wash celery and cut it into small pieces; Rice and millet are washed clean.
2. Set fire to the pan, add appropriate amount of water, add rice and millet to cook porridge, first boil over high heat, then cook over low heat for 21 minutes, then add celery pieces and cook for 5 minutes.
slimming effect: celery is a super slimming food with low calorie and rich crude fiber, which is helpful for intestinal peristalsis, promoting intestinal fat excretion, reducing the absorption of fat in food, preventing obesity, and effectively controlling the occurrence of primary hypertension and hyperlipidemia.
Tomato, bean curd and bean sprout soup
Ingredients: 1 red tomatoes (about 111g), half a box of bean sprouts (about 11g), 51g of bean sprouts, a little parsley, and 2 tsps of salt
Practice:
1. Wash and cut tomatoes, cut tofu into cubes, remove the roots of bean sprouts, wash and cut parsley into sections.
2. put water and tofu blocks in the pot, boil for 5 minutes, then add tomato blocks and bean sprouts to cook slightly, season with salt, and sprinkle with coriander segments.
slimming effect: Tofu is a special product in China, which can clear away heat, disperse blood, regulate the spleen and stomach, reduce swelling, and reduce turbid qi in the large intestine, so it is a good product for clearing intestine and slimming. Bean sprouts are beneficial to the effect of reducing swelling by water. Tomato can not only resist oxidation and prevent cancer, but also be a beauty product. This soup is low in fat and delicious, slimming and nourishing, so you may wish to eat more.
Shredded melon with double mushrooms
Ingredients: 151g of cold melon (bitter gourd), 111g of mushrooms, 111g of Flammulina velutipes, and appropriate amount of soy sauce, ginger, sugar and sesame oil.
practice: 1. Slice the cold melon into filaments, and slice the ginger into filaments; 2。 Soak Lentinus edodes in soft shreds, cut off the tail end of Flammulina velutipes and wash it; 3。 After frying shredded ginger in oil, add shredded cold melon, shredded mushrooms and salt, and stir-fry for a while; 4。 Add Flammulina velutipes and stir-fry, add seasoning and stir-fry evenly. Serve.
slimming effect: Lentinus edodes and Flammulina velutipes can reduce cholesterol; Cool melon is rich in cellulose, which can reduce fat absorption.