Breakfast: millet porridge (millet100g), 250ml milk and poached eggs (50g eggs).

Lunch: rice, three shredded fish (50g of lean pork, 50g of carrot, 0/00g of potato/kloc, 5g of vegetable oil, shredded ginger, pickled pepper, soy sauce, vinegar, sugar, monosodium glutamate and salt), stir-fried vegetables with mushrooms (20g of green leafy vegetables, 50g of mushrooms, 5g of vegetable oil, monosodium glutamate and salt).

Dinner: gold and silver rolls (flour100g, corn flour100g, sesame sauce, and appropriate amount of salt), steamed fresh fish (various fresh fish150g, vegetable oil 5g, onion, shredded ginger, and appropriate amount of salt), and shrimp soup with vegetables (50g of vegetables, vegetable oil).

Extra food: seasonal fruit.

Recipe 2:

Breakfast: 250ml of milk, 200g of bread (flour) and 50g of boiled eggs.

Lunch: rice (200g of japonica rice), fried pork slices with mushrooms (50g of fresh mushrooms, 50g of pork, 5g of vegetable oil, cooking wine, starch, egg white and monosodium glutamate), and fried vegetables (200g of vegetables, 5g of vegetable oil, monosodium glutamate and salt).

Dinner: steamed bread (flour150g), lily shrimp (50g of shrimp, 25g of carrot, 25g of bell pepper, 5g of vegetable oil, lily, starch, monosodium glutamate and salt), beef soup (50g of dried bean curd, 50g of carrot, 50g of beef, 5g of vegetable oil and 55g of tomato).

Extra food: seasonal fruit.

Recipe 3

Breakfast: bread (200g of flour), 250ml of milk and 50g of boiled eggs.

Lunch: rice (japonica rice150g), stir-fried mutton with cumin (mutton100g, auricularia auricula 2g, carrot 50g, vegetable oil 5g, and appropriate amount of seasoning), roasted rape with mushrooms (fresh mushrooms 50g, rape150g, vegetable oil 5g, and appropriate amount of seasoning).

Dinner: lily porridge (50g of japonica rice, appropriate amount of lily), steamed bread (flour100g), fried onion (50g of pork loin, 50g of lean pork, 50g of onion100g, 2g of auricularia auricula, 5g of vegetable oil, appropriate amount of seasoning), shredded green pepper bean curd (50g of green pepper, 50g of tomato).

Extra food: seasonal fruit.

Extended data

There are many kinds of foods available for human consumption in nature with different functions. However, there are only seven kinds of nutrients to maintain the daily needs of the human body, including protein, sugar, fat, minerals (also known as inorganic salts, which can be further divided into macro elements and trace elements), vitamins, dietary fiber and water, with about 40 kinds.

They have their own special physiological functions, and participate in the metabolic activities of the human body. Any kind of single natural food in nature can't provide all the nutrients needed by the human body, and a variety of foods must be matched with each other in a certain proportion to meet the reasonable nutritional needs of the human body. Therefore, rational nutrition emphasizes that the nutrients contained in food for human consumption should be complete in variety, moderate in content and appropriate in proportion.

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