Try to ensure that every meal has staple food, protein, lipids, vegetables/fruits.
Breakfast: Must be rich, protein, carbohydrates, vegetables, fruits can not be less.
Lunch: Eat a proper amount of protein, take coarse grains as the staple food, and eat a lot of vegetables/fruits.
Dinner: Eat simple and digestible protein and proper amount of vegetables/fruits.
◆ Selection of ingredients
High-quality carbohydrates: brown rice, oats, whole wheat bread, whole wheat pasta/macaroni, corn, potatoes, purple potatoes, beans, millet, yam and so on.
High-quality protein: chicken breast, eggs (boiled), fish (salmon, cod, tuna), shrimp, beef, shellfish, milk, yogurt and so on.
High quality lipid: vegetable oil (olive oil, corn oil, etc.). ), flaxseed, pumpkin seeds, soybeans, almonds, walnuts, cashews, pistachios, etc.
Vegetables: broccoli, celery, asparagus, lettuce, tomatoes, spinach, carrots/radishes, kelp, Chinese cabbage, baby cabbage, lettuce, mushrooms, etc.
Fruits: pitaya, cherry, banana, apple, blueberry, kiwi, grapefruit, pear, avocado, etc.
◆ Share a week's fitness meal recipe and scientifically match a balanced fitness meal like this!
Monday
Breakfast: fried asparagus, fried on one side 1, boiled corn100g.
Lunch: 80g of Italian lasagna, 80g of mutton heart, 50g of broccoli and 30g of white radish.
Dinner: assorted diced chicken (50g chicken) and miscellaneous grains rice100g.
Tuesday
Breakfast: egg and vegetable salad, mashed sweet potatoes100g.
Lunch:100g roast beef with onion, milk and mushrooms, 2 small potatoes and some beans and tomatoes.
Dinner: cold kelp and shredded carrots, fried chicken breast (50g), oatmeal and quinoa rice (30g oats and 20g quinoa).
Wednesday
Breakfast: 1 boiled egg, 200ml milk and half steamed corn.
Lunch: chicken breast with curry100g, peanut rice flour with sesame sauce100g and green beans 50g.
Dinner: tuna and sweet potato salad100g.
Thursday
Breakfast: cold cucumber, boiled egg 1, millet porridge 1 bowl.
Lunch: 85g of sauce beef, 50g of miscellaneous grains rice and 30g of broccoli.
Dinner: egg and shrimp slices (50 grams of shrimp), fried spinach and miscellaneous grains rice 50 grams.
Friday
Breakfast: tuna and egg salad, 200ml milk.
Lunch: roast steak100g, miscellaneous grains rice100g, and reed 50g.
Dinner: Fried Spaghetti with Chicken and Mushrooms (50g of chicken and 50g of spaghetti), spinach tofu soup.
Saturday
Breakfast:100g of fried vinegar cabbage and steamed carrots.
Lunch: asparagus, red pepper, zucchini, tomato, roasted pumpkin (30g each), 3 pieces of lasagna, 50g of beef sauce.
Dinner: fried cod (80g cod), mushroom and doll vegetable soup, 50g miscellaneous grains rice.
Sunday
Breakfast: 1 boiled egg,100g steamed sweet potato and tomato.
Lunch: 50 grams of flounder, 30 grams of green beans, 30 grams of green vegetables and 50 grams of brown rice.
Dinner: spaghetti with green pepper and beef tenderloin (50g beef and 50g spaghetti), mushroom soup.