Calcium 600 mg

Iron 10 mg

Zinc 4 mg

Protein 35 ~ 40g.

The energy provided by fat accounts for 25-30% of the total energy.

Time and meal arrangement:

7 am: Drink milk.

8: 00 am to 8: 30 am: Have breakfast.

Noon 1 1 half past ten: lunch.

Sleep for 2 ~ 2.5 hours after lunch.

3: 30 pm: Fruit

6 pm: dinner

8 pm: Drink milk.

Go to bed around 9: 30

The daily diet types and consumption are:

Cereals: 80 ~100g (coarse cereals account for a quarter);

25 grams of potatoes;

30-35g of livestock and fish;

One egg;

Vegetables150 ~ 200g;

Fruit 80 ~100g;

5 ~10g of beans (30 ~ 60g for old tofu);

Oil10 ~15g;

Detailed recipes

Monday?

Chicken liver with salted egg yolk, vegetable porridge and small flower roll sauce for breakfast?

Lunch, gold and silver rice, sun meat, mushrooms, rape, peas, cucumber and egg soup?

Dinner, bee cake, braised crispy fish, oyster sauce, lettuce and red bean porridge?

Tuesday?

Breakfast, milk, scallion oil, flower rolls, spiced tea, eggs and cucumber salad?

Lunch soft rice mushu pork shrimp skin green cauliflower Chinese cabbage tofu soup

Dinner, purple rice steamed bread, stir-fried oil wheat, minced meat, braised kelp and sweet potato rice porridge?

Wednesday?

Breakfast assorted eggs, sweet hearts, mushrooms and rapeseed

Lunch soft rice, soy bean stew, crispy fish and fungus stir-fried double-filament kelp vermicelli soup?

Noodles with gravy for dinner, pork liver noodle soup with vegetable code sauce?

Thursday?

Breakfast, milk, jujube cake, sausage, braised tofu and stir-fried three silk?

Lunch soft rice sauce ribs tomato cabbage cucumber mushroom soup?

Dinner, phoenix tail, hemp pericardium, tomato juice, quail eggs, garlic and lettuce, two meters of porridge?

Friday?

Fried rice with eggs for breakfast, shredded mustard and cornmeal porridge?

Lunch fried rice with beef and eggs, carrot, diced melon, tomato and egg soup?

Laugh at dinner. Fried shredded red bean porridge with chicken fillet and sweet pepper in milk?

Saturday?

Fried broccoli with milk tortillas for breakfast?

Lunch soft rice, braised fish, leek, mung bean sprouts and colorful egg soup?

Steamed pork with mung bean and rice porridge for dinner?

Sunday?

Boiled eggs for breakfast, pickles, calcium milk biscuits and millet porridge?

Lunch soft rice, peas, fried shrimps, mustard tuber and shredded pork soup?

Dinner salmon, small jiaozi shrimp skin, laver and coriander soup