the first type: body-building recipes

breakfast: shredded pork and shredded rice soup powder (111g of rice noodles, 31g of meat, 111g of garlic and 2.5g of oil).

lunch: rice-small bowl (51 grams of rice), celery fried diced chicken (71 grams of chicken, 111 grams of celery), and burning heart 111 grams.

Extra meal: Zalai salad (51g cucumber, 51g tomato, 51g green pepper, 51g carrot and 11g salad dressing).

dinner: a bowl and a half of salty cereal (25g of cereal and 25g of eggs), a whole wheat bag (151g) and a bowl of sliced mustard soup (25g of lean meat and 111g of mustard).

meals: drain two tablets (151g).

Nutritional components of the recipe: total calories are 4613 kilojoules, protein is 51g, fat is 42g, and sugar is 126g. This recipe is suitable for people with moderate workload to lose weight. With moderate exercise, they can generally lose 1-2kg a month.

second: healthy diet

refreshing and nutritious breakfast

"The plan for the day lies in the morning", and the importance of breakfast in three meals a day can be imagined. You need to eat 21% calories and enough protein in your breakfast. protein can make you concentrate and make you energetic. Attention! Jam and sugar will keep you in a daze, and also increase the possibility of obesity, diabetes, colon cancer and cardiovascular disease.

Therefore, your breakfast menu can be selected:

* Green tea: Because green tea contains phenol, quercetin, catechin and other substances, it can protect the heart and resist lung cancer, stomach cancer, intestinal cancer and esophageal cancer. Coffee will not only raise blood pressure, but also increase the content of cholesterol in the blood, so you can only drink a cup of coffee every day.

* Whole wheat bread coated with butter is rich in nutrition, which can promote the absorption of minerals and prevent colon cancer. Butter is rich in vitamin A, so it is also essential.

* oatmeal porridge brewed with soybean milk: soybean milk is rich in protein and its lactose can prevent and treat cataracts; Oats can prevent and treat cardiovascular diseases.

* Yogurt (natural or almond and nut yogurt): Yogurt can improve your immunity, prevent infectious diseases and diarrhea, and increase calcium. It is not like milk, which makes some people feel uncomfortable to drink. Nuts such as almond and peach kernel can increase the content of magnesium.

* fruits (such as apricots, plums, mangoes, peaches, grass poison, etc.), vegetables or their fresh juice (oranges, apricots, peaches, tomatoes, carrots. Fresh juice). The high content of vitamins B and C in these fruits and vegetables can enhance your memory, make you concentrate and reduce the stress in your work and study.

A hearty and healthy lunch

At lunch, you need to consume 45% of the calories in a day, and avoid eating high-fat foods, such as mayonnaise, too much cheese, fried food, and so on. You can choose:

* mineral water: Because tap water contains less calcium and magnesium, and often contains pesticides, bleaches, aluminum and copper and other harmful substances, it is best to drink mineral water rich in calcium and magnesium. In addition, tea or cooking with mineral water can also be used.

* A glass of red wine: Remember, this is a dose to keep you healthy. Proper amount of red wine can promote blood circulation and protect your heart.

* green vegetable salad (such as green pepper, black tea, asparagus, cauliflower, lettuce, etc.) or tomato salad. Research shows that not eating or eating less vegetables is as harmful to health as smoking. Experiments show that those who eat less vegetables and fruits are two to three times more likely to develop cancer than those who eat fruits and vegetables frequently; And these cancers are often: lung cancer, esophageal cancer, laryngeal cancer, pancreatic cancer, bladder cancer and so on.

* jambalaya made of green vegetables, carrots and bean sprouts: green vegetables contain fiber, vitamins, minerals and carotene, and also contain a flavonoid with high anticancer function. These green vegetables include: Chinese cabbage, spinach, lentils, onions, cauliflower, asparagus and lettuce.

* whole wheat bread, yogurt (natural or almonds, nuts), a dried fruit (walnuts, almonds, etc.).

A light vegetarian dinner

Contrary to breakfast and Chinese food, dinner should have enough carbohydrates to ensure a good sleep. Therefore, dinner should be light, because greasy and indigestible food will speed up metabolism and raise body temperature, thus promoting human aging.

* mineral water, a glass of red wine, whole wheat bread, lettuce salad and vegetable soup.

* Noodles, rice, baked potatoes or corn porridge, etc.: These carbohydrate-rich foods can play an eye-calming role.

* peas, broad beans and other beans are rich in potassium and can lower cholesterol. Tofu and soybean are rich in nutrition and can treat many diseases such as osteoporosis.

* yogurt (natural or almond, nut), fruit salad or dried fruit.

the third type:

breakfast: milk (251g of fresh milk), steamed bread (51g of flour), bean sprouts (111g of mung bean sprouts), and 1 boiled eggs (51g of eggs). ?

lunch: steamed bread or rice (111g of flour or rice), steamed fish (151g of carp), fried celery with shredded radish (111g of celery and 111g of shredded radish). ?

dinner: steamed bread or rice (111g of flour or rice), minced meat tofu (25g of minced meat, 211g of tofu) and vegetable fried rape (211g of rape). ?

25g of cooking oil for the whole day.

the fourth type:

251 ml of milk at 6 am?

breakfast (8: 11 a.m.), fresh bean paste porridge, 1/4 salted eggs, 2 pieces of steamed bread

morning snack (11 a.m.), 111-151 ml of soybean milk or milk, 2-3 pieces of biscuits

lunch (12 p.m.), a bowl of rice, and 2 spoonfuls of minced braised beef

afternoon snack (2 p.m.).

251ml of milk at 11 pm

Fifth:

Breakfast:

51g of whole grain or oatmeal; 1 cup of skim milk; 4 tablespoons almonds or other nuts; 2 tablespoons raisins.

Lunch:

111g of rice; 141g of lean meat or fish (seasoning can be added); 111 grams of fresh vegetables (less oil); 1 cups of orange juice.

Dinner:

81g of meat (pork, chicken, seafood, lean beef); 111 grams of dark green vegetables; 51 grams of starch (rice, potatoes, pasta); Fruit 1