Breakfast: a cup of milk or skim yogurt, 4 grams of bread and 2 grams of jam. Noon tea: a fruit (apple, orange ...)

Lunch: 6 grams of noodles or rice, a bowl of soup, enough vegetables, 3 grams of bread and fruit. Afternoon tea: fruit or skim yogurt

Dinner: 15 grams of fish or chicken, two cooked potatoes, 5. 1g of cheese

Note: calories ***16~18 calories, Protein 12%~16%, fat 22%~25%, carbohydrate 5%~6%

8 calories a day recipe (1) How to serve the dishes

Breakfast 1, oatmeal milk

2, whole wheat toast

1 tablespoon oatmeal

low-fat milk 24c.c.

1/4 bowl of whole grain rice

chicken nuggets (about 1/2 of the palm of your hand)

1 bowl of sweet potato leaves

1 egg

1/2 grapefruit

soy sauce and garlic.

Dinner 1. Clear soup noodles

2. Liu Ding noodles 1 ball.

how to make the dishes

breakfast 1, comprehensive juice

2, boiled egg bitter gourd 1/4, green pepper 1/2, cucumber 1/2, celery 1/4, apple 1

egg 1 without sugar or honey

lunch 1, mushroom chicken soup noodles

2, scalded vegetables. 1 handful of noodles

1 bowl of cauliflower

2 kelp, 2 pieces of spiced dried bean curd

1 apple and 1 chicken peeled

Mix soy sauce and garlic evenly

Dinner 1. Steamed cod

2. Cold eggplant

3. Clam loofah soup < A little soy sauce

The total calories of the following recipes are about 1 kilocalories

Example 1

Breakfast: 25 ml of skim milk (or soybean milk, bean curd, skim yogurt), 1 egg white and 2 slices of bread.

lunch: 75g of crucian carp (or other fish, shrimp, beef, rabbit meat, chicken, and shredded belly) roasted with Lycium barbarum, 25g of vegetable stir-fried dish (or cold salad), 1ml of seaweed soup with shrimp skin and 5g of rice.

dinner: salted shrimp (or other marine fish and shellfish), 25g of shredded melon with double mushrooms (or other fried vegetables and cold dishes), 15g of bean curd stuffed with mushrooms (or fungus bean curd soup) and 5g of rice.

Example 2

Breakfast: 5 grams of steamed bread, 25 grams of milk and a small amount of pickles.

lunch: 1g of steamed rice, 25g of stewed Hericium erinaceus (1g of Hericium erinaceus, 5g of Tricholoma aquatica, 1g of lettuce, a little of vegetable oil, cooking wine, refined salt, onion and ginger slices), and 2g of shredded Chinese cabbage mixed with chicken (15g of Chinese cabbage, 5g of chicken, 5g of vegetable oil, cooking wine and ginger slices). Winter melon soup (1g of winter melon, 3g of dried seaweed, 3g of vanilla, a little vegetable oil and refined salt).

dinner: 5 grams of steamed corn bread, 25 grams of millet gruel, 2 grams of spicy celery (2 grams of celery, 1 red pepper, 2 grams of sesame oil, a little monosodium glutamate and refined salt)

additional meal: 2 grams of sweet orange.

Example 3

Breakfast: 5 grams of flower rolls, radish and japonica rice porridge (15 grams of white radish and 25 grams of japonica rice). Spicy cucumber (2g cucumber, 2g chili oil, proper amount of refined salt and monosodium glutamate).

lunch: 2 pieces of bee cake (5g of corn flour, 5g of raisins), stir-fried tofu (1g of tofu, 5g of carrot and rape, 5g of vegetable oil, appropriate amount of onion, ginger, soy sauce, monosodium glutamate and pepper noodles), boiled cabbage with shrimp (25g of Chinese cabbage, 5g of dried shrimp, and boiled cabbage with dried shrimps).

Dinner: Sleeping eggs with fine dried noodles (3g fine dried noodles, 1 egg, 25g spinach leaves, 1g sesame oil, a little onion, ginger, soy sauce, refined salt and monosodium glutamate).

extra meal: 2g of oranges.

The total calories of the following recipes are about 12 kcal

Example 1

Breakfast: 1g of steamed bread and sweet potato porridge (5g of sweet potato and 25g of millet). Mix the pickled cabbage (15g of pickled cabbage, 5g of soy sauce, 1g of vinegar, 1g of sesame oil, a little of refined salt and monosodium glutamate).

lunch: 1g of steamed rice, scallion and spicy tofu (15g of tofu, 5g of scallion, 2 red peppers, 25g of soy sauce, 3g of vegetable oil, a little of cooking wine, refined salt and monosodium glutamate), stir-fried mushrooms with cabbage (2g of cabbage, 5g of mushrooms, 5g of vegetable oil, a little of onion, cooking wine, refined salt and monosodium glutamate),

dinner: mutton and cabbage pie (1g of flour, 5g of mutton, 2g of cabbage, 3g of onion, 3g of Jiang Mo, 5g of soy sauce, 2g of sesame oil and proper amount of refined salt) and 2g of cornmeal porridge. Cold-mixed mung bean sprouts (25g mung bean sprouts, 2g sesame oil, proper amount of refined salt and monosodium glutamate).

extra meal: 15g of apples.

Example 2

Breakfast: glutinous rice lotus root (2g fresh lotus root, 4g glutinous rice). Practice: Wash glutinous rice and drain. Take the middle part of the lotus root, cut off the small end, pour glutinous rice into the hole of the lotus root, pat it when filling it, cover the cut lotus root and stick it firmly with a thin bamboo stick. Put the lotus root in the pot, cover it and boil it for half an hour with high fire, then cook it with slow fire until it turns purple-black, and it is cooked. Take out the lotus root, scrape and peel it, cut it into pieces and put it in a basin.

lunch: 2g of steamed rice, shiitake fish pieces (15g of carp pieces, 25g of water-soaked shiitake mushrooms, 1g of shredded ginger, 25g of winter bamboo shoots, 1g of white gourd, appropriate amounts of cooking wine, refined salt and monosodium glutamate), and three-silk spinach (2g of spinach, 5g of carrots, 15g of winter bamboo shoots and shiitake mushrooms, 5g of oil and ginger).

dinner: white gourd dumplings (flour 1g, white gourd 2g, pork 25g, sesame oil 2g, water-soaked mushrooms 5g, chopped green onion 5g, refined salt, monosodium glutamate and soy sauce 5g), fresh cabbage soup (cabbage 5g, carrot 2g, chopped green onion 5g, celery 5g, minced garlic, diced dried pepper, diced pepper and refined soy sauce 5g).

extra meal: 175g of orange.

The total calories of the following recipes are about 14 kilocalories

Example 1

Breakfast: steamed cakes (5 grams of flour, a little vegetable oil, refined salt and alkali). 25 grams of milk, 2 grams of boiled corn, and three fresh vegetables (1 grams of cucumber, 5 grams of water-soaked mushrooms and winter bamboo shoots, 2 grams of sesame oil, and a little of onion, ginger, refined salt, monosodium glutamate and water starch).

lunch: 1g of steamed rice, flavored tomato puree (25g of eggplant, 25g of garlic puree, 5g of coriander powder, 2g of sesame oil, a little of soy sauce, vinegar, refined salt and monosodium glutamate), stewed cauliflower with chicken slices (1g of chicken breast, 15g of cauliflower, 1 egg white, a little of cooking wine, refined salt and monosodium glutamate). Fish soup with lettuce (5g of green fish and 5g of lettuce, a little of refined salt and monosodium glutamate).

dinner: double mushroom vegetable bag (1g of flour and Chinese cabbage, 15g of straw mushroom, 15g of mushroom, 2g of sesame oil, a little of refined salt, monosodium glutamate, Jiang Mo and baking powder), watermelon peel and mung bean millet porridge (1g of watermelon peel, 1g of mung bean and 2g of millet), and garlic lentils (2g of lentils and garlic).

extra meal: 5g watermelon.

Example 2

Breakfast: 5 grams of flower rolls, adzuki bean porridge (1 grams of adzuki bean, 2 grams of corn hawthorn, 3 grams of lard, a little of onion, ginger, refined salt and monosodium glutamate), fried bean sprouts with leeks (1 grams of leeks, 2 grams of mung bean sprouts, 5 grams of vegetable oil, a little of refined salt and monosodium glutamate).

dinner: steamed sweet potato 15g, millet porridge 25g, vegetable fried Chinese cabbage (2g Chinese cabbage, 5g vegetable oil, a little ginger, refined salt and monosodium glutamate).

extra meal: 1g of begonia fruit.

The total calories of the following recipes are about 16 kcal

Example 1

Breakfast: 1g of gold and silver rolls (5g of corn flour and 5g of white flour respectively), 1 boiled egg, 25g of soybean milk, and mixed silver buds (25g of mung bean sprouts, appropriate amounts of refined salt, monosodium glutamate and vinegar respectively).

lunch: 1g of rice, silver carp in casserole (25g of silver carp, 5g of mushroom, 25g of carrot, a little of onion, ginger, refined salt and monosodium glutamate). Stir-fried mushrooms with celery (2g celery, 5g mushrooms, 5g vegetable oil, a little salt and monosodium glutamate), hot and sour bamboo shoots (2g bamboo shoots, 5g Chili oil, a little onion, ginger, garlic, refined salt, vinegar, soy sauce and monosodium glutamate).

dinner: shredded radish cake (1g of white radish and rice flour, 5g of dried shrimps and mushrooms, with a little refined salt), lotus root porridge (1g of rice and millet, 5g of lotus root and 8 lotus seeds), and three kinds (1g of carrot, mung bean sprouts and cabbage heart, 2g of sesame oil, chopped green onion and refined salt).

extra meal: 25g strawberries.

Example 2

Breakfast: 1g of whole wheat bread, 25g of milk, 5g of ham sausage and salted cucumber strips.

lunch: assorted rice noodles (1g of dried rice noodles, 25g of shredded pork, 5g of shredded bamboo shoots, 25g of shredded carrots, 5g of small green vegetables, 15g of dried shrimps, 3g of sesame oil, 1g of sugar and refined salt), half a salted duck egg, 5g of braised chicken, and shredded potatoes with scallion oil (1g of potatoes, 3g of scallion, 5 of vegetable oil).

dinner: corn flour cake (2g of corn flour), yam longan porridge (1g of fresh yam, 4g of litchi meat and 8g of longan meat), five-color silk (1g of red pepper, 1g of green pepper, 5g of carrot, 2g of water-soaked mushrooms, 25g of water bamboo, 5g of vegetable oil, wet starch and cooking materials.

extra meal: 15g of oranges.

The total calories of the following recipes are about 18 calories

Example 1

Breakfast: 1g of fried dough sticks, 25g of soybean milk, 1g of boiled corn, and cold radish sprouts (2g of radish sprouts, 3g of pepper oil, a little of refined salt and monosodium glutamate).

lunch: stewed noodles with diced chicken (25g of chicken, 1g of fine noodles, 15g of vegetable heart, a little of refined salt and monosodium glutamate respectively), 25g of sauce beef, 25g of dried bean curd, diced vegetable (1 preserved egg, 15g of tomato, 1g of tofu, 2g of sesame oil, a little of refined salt and monosodium glutamate respectively), and cauliflower mixed with pepper oil.

dinner: 6g of cake, egg congee (25g of japonica rice, 1 egg white, a little refined salt). Bitter bitter gourd (2g bitter gourd, 5g chilli oil, a little Jiang Mo, minced garlic, chopped green onion, refined salt, vinegar and monosodium glutamate).

extra meal: 2g carambola.

example 2

breakfast: 15g steamed bread, 15g steamed sweet potato, adzuki bean rice porridge (15g red bean, 1g glutinous rice, 1g millet), and double shredded coriander (15g carrot, 5g white radish, 5g coriander, 5g chili oil, proper amount of refined salt, soy sauce and vinegar).

lunch: double winter meat buns (1g of flour, 5g of pork, 5g of winter bamboo shoots and 5g of water-soaked mushrooms, 2g of sesame oil, a little of onion, ginger, refined salt, soy sauce and dried yeast), fungus spinach noodles (1g of fine noodles, 15g of water-soaked fungus, 75g of spinach, 3g of vegetable oil, cooking wine, refined salt and monosodium glutamate).

dinner: 5 grams of steamed bread, dumplings (5 grams of glutinous rice flour, 2 grams of bean paste stuffing), winter bamboo shoots (15 grams of winter bamboo shoots, 5 grams of salted potherb mustard, 1 grams of onion, 5 grams of vegetable oil, a little of soy sauce, monosodium glutamate and cooking wine).

extra meal: 15g of kiwi fruit.

The total calories of the following recipes are about 2 kilocalories

Example 1

Breakfast: 15g of whole wheat bread, 25g of milk, and silver shredded green peppers (15g of mung bean sprouts, 1g of green peppers, 5g of vegetable oil, a little of refined salt and monosodium glutamate).

lunch: Sam sun fried noodles (15g noodles, 25g abalone, 25g chicken, 25g bamboo shoots, 5g mushrooms, a little shredded carrot, 3g sesame oil and a little salt). 25 grams of dried bean curd, 25 grams of barbecued pork, shredded bamboo shoots (lettuce 2 grams, vegetable oil 5 grams, a little pepper and refined salt each), fried three shreds (cabbage heart 1 grams, pork 25 grams, winter bamboo shoots 25 grams, water-soaked mushrooms 25 grams, vegetable oil 5 grams, cooking wine, refined salt and starch each a little), tremella asparagus soup (tremella 1g)

dinner: shepherd's purse meat wonton (75g of wonton skin, 75g of shepherd's purse, 25g of pork, a little of shrimp skin, laver, sesame oil, refined salt and monosodium glutamate), 5g of steamed buns, and stir-fried celery with carrots (1g of carrots, 15g of celery, 5g of vegetable oil, a little of refined salt and pepper).

extra meal: 15g bananas.

Example 2

Breakfast: 1g of steamed bread, peanut and red date porridge (3g of glutinous rice, 1g of peanut kernels and 6 red dates), 1 tea egg, and Tofu mixed with Tofu (1g of Tofu and Toona sinensis, 2g of sesame oil and a little refined salt).

lunch: 1g of rice, stewed Mingtai fish (2g of Mingtai fish (cod), 25g of winter bamboo shoots, 2g of water-soaked mushrooms, 1g of vegetable oil, a little of cooking wine, parsley, onion, ginger, refined salt, monosodium glutamate and soy sauce), and grilled cauliflower (2g of cauliflower, 5g of vegetable oil, refined salt and soy sauce). 2 grams of rape, a little onion, ginger, soy sauce, refined salt, cooking wine, monosodium glutamate and water starch).

dinner: 1g corn flour paste cake, auricularia spinach noodles (1g auricularia, 15g spinach, 25g fine dried noodles with a little seasoning), and cold fingered citron (15g fingered citron, 2g dried seaweed, 1g coriander, 2g sesame oil, a little refined salt, monosodium glutamate and vinegar).

extra meal: 25g watermelon.

18-calorie cookbook-lunch (2)

nutritionist Weng Yuqing, Department of Nutrition, Sun Yat-sen Medical College

Proposal on 18-calorie diet: lunch

1, about 14 strawberries

2, a bowl of plain rice

3, boiled meat

Material: pork hind legs.

2. Cut the air-cooled meat into pieces, and put the pieces of meat on the bottom of the plate, then cover it.