The recipes for 21-day light eating are as follows:

1. Chicken breast quinoa salad: quinoa, a kind of coarse grains, has attracted public attention in recent years. It is very digestible, nutritious and has a strong taste. Paired with chicken breast, this salad is nutritious and low in fat. Fitness people can also eat it during the fat reduction period.

2. Oil-free and low-fat vegetable baked eggs: prepare the necessary materials such as eggs, spinach, mushrooms, tomatoes and black pepper, and do not add any oil in the cooking process until the fried vegetables are soft. This oil-free and low-fat vegetable is very suitable for dieters.

Spinach and tomato are also commonly used vegetables in light diet, which can promote human metabolism and delay aging. What are the diet recipes for losing weight and eating lightly? Baked eggs with oil-free and low-fat vegetables are very good.

3. Corn, shrimp and egg salad: Look at the collocation of these ingredients. Do you feel that protein is slowly waving to you? Indeed, shrimp and eggs are excellent choices to supplement protein, and corn directly meets the needs of staple food.

4. Chinese cabbage mixed with sesame oil: low-calorie dishes (less than 51kcal) are auxiliary dishes, and the natural and simple flavor is also very appetizing.

5. Baked dragon fish with cheese: tomato and cheese are good friends, simple and delicious.

Pay attention to the following points in diet during fat reduction:

1. Don't eat fried foods (fried foods contain too much trans fatty acids, which will lead to obesity if the body can't absorb them).

2. Don't eat sugary food (sugary food here refers to artificially added white sugar, including cakes, drinks and desserts. In short, all the sweetness that can be obviously felt in the mouth is added with sugar).

3. Replace a part of the polished rice flour that you usually eat with coarse grains, coarse grains and potatoes for no reason.

4. Remember to follow the "211" diet every day: one fist staple food, one fist protein and two fist vegetables, among which there must be green leafy vegetables.

5. Remember to eat less oil and less salt every meal.