If you want to be healthy, avoid the heavy oil and salt in take-out, use clean carbohydrates and convenient methods, there is no long-term simmering, and it will not be soupy and watery white rice that is not easy to carry.

It’s hard to exceed 555kcal per meal, so feel free to go for it!

1. Chicken breast with vegetables 426kcal Ingredients: 100g lettuce, 100g bell peppers, 5 cherry tomatoes, fried eggs, 120g chicken breast, salad dressing: 20g Thai sweet and spicy sauce, some onions and optionally add 123g banana 123g Preparation 1. Thaw the chicken breast and marinate (photo

Sauce: soy sauce, sugar, cooking wine, oil, minced garlic) 2. Wash and cut the lettuce, bell peppers, and cherry tomatoes. If you need to bring a meal, you can pack it directly into the box. 3. Prepare the salad dressing. The chicken breast is very filling.

Stomach feeling is the first choice whether it is weight loss or fitness, and it can provide enough protein.

Colorful peppers and cherry tomatoes provide vitamins.

Don't be afraid of adding calories with low-fat salad dressings.

Bananas can be eaten or not. If you are afraid of being hungry, you can use them as a snack. If you are not hungry, you don’t have to eat them~ 2. Mixed lactone tofu 319kcal Ingredients: 300g lactone tofu, 100g okra, 20g chopped mixed nuts, 15g soy sauce Preparation work

1. Cut lactone tofu into cubes and put directly into a bowl or lunch box 2. Wash the okra, cut it into small pieces and put it in a box 3. Sprinkle chopped nuts and pour in soy sauce (you can pack the soy sauce separately when you bring a meal, and then pour it on when eating)

Beans can well regulate our body's hormones, nuts can also provide high-quality fat, and okra is particularly good for the body and rich in vitamins.

So this meal is completely sufficient for the energy our body needs.

Nuts are delicious, but don’t be greedy. They are high in energy and fat~ 3. Simple sandwich 383kcal Ingredients: walnut toast 2 slices fried egg 1 tomato 3 slices lettuce 1 slice tomato sauce some blueberries 15g Preparation 1. One piece of walnut toast

Make the base 2. Place fried eggs, tomatoes, and lettuce in sequence 3. Squeeze a little tomato sauce and cover with a piece of toast Walnut toast and whole wheat toast are relatively low in energy, and walnut toast contains nuts, which can provide

Good quality fats.

But you still have to pay attention when buying. Don't have too many additives, too much wheat flour and sugar. Tomatoes and lettuce are the foods that are most afraid of fat.

4. Taiwanese Sausage Salad 424kcal Ingredients: salad dressing + 90g sesame lettuce, 100g bell peppers, 6 cherry tomatoes, 84g Taiwanese sausage, 1 egg, 60g fried white mushrooms Preparation 1. Chop lettuce, bell peppers, and cherry tomatoes and add

On the plate 2. Boil the eggs and cut them into pieces. 3. Wash and slice the white mushrooms. Add a little olive oil in the pan and fry them until cooked and put them on the plate. Cut the sausages and fry them until they are lightly fried. Put them on the plate and sprinkle them with oil and vinegar.

Fungi are also very good at providing the substances our bodies need.

As the simplest and highest quality protein, eggs are both filling and nutritious.

5. Shredded chicken cold noodles, avocado mixed with tofu 601kcal Shredded cold noodles Ingredients: 100g buckwheat noodles, egg, cucumber, half carrot, half chicken breast 80g, millet, spicy garlic and coriander (add according to taste) Seasoning: 2 tablespoons soy sauce, 2 tablespoons vinegar, 1 tablespoon oyster sauce

1 tablespoon of sugar 1 tablespoon of sesame oil Preparation work 1. After the water boils, add the buckwheat noodles and cook for 6-8 minutes. Drain into cold water to avoid clumping. 2. Add ginger and garlic cooking wine, put the chicken breast in cold water, and continue cooking for 8 minutes after the water boils.

minutes, and finally cool it in cold water. After cooling, process it into shredded chicken according to the direction of the meat. 3. Cut the carrots and cucumbers into shreds. Blanch the carrots or not according to taste. 4. Arrange on the plate, add ingredients and seasonings, avocado and tofu ingredients.

: Avocado lactone tofu 100g Bibimbap Seaweed Soy Sauce Wasabi Preparation 1. Cut avocado and tofu into cubes 2. Add bibimbap seaweed and wasabi 3. Top with a little soy sauce Avocado is also the first choice for fitness enthusiasts and people who want to lose weight.

Good fats.

There is no problem if you eat a small amount of bibimbap and seaweed, but if you eat too much, you will still gain weight easily because it contains oil, so don’t eat too much just because it tastes delicious.