Healthy and nutritious meal recipes Healthy and nutritious meal recipes, now people are more and more demanding of their own diet, their dietary health is very important, but there are a lot of people do not understand the nutritional meal, I have organized a good healthy and nutritious meal recipes, take a look at it Healthy and nutritious meal recipes 1 Nutritional recipes on Monday: Breakfast: Staple food: mung bean and rice congee, eggs, sugar shortcake Side dish: Mixed seaweed threads Lunch: Staple food: millet rice Side dish: stewed beef, fried green onion (green onion is a puzzle food, blood oxygen in the blood increases, brain cells are active) After dinner: a pear Dinner: Staple food: millet rice with large rice Side dish: shredded pork with fish, stir-fried pickled vegetables Late-night snack: Staple food: seaweed and egg small wontons Bedtime: a tomato Nutritional recipes for Tuesday: Breakfast: Staple food: rice rolls, eggs, milk (eggs, milk is good for calcium supplementation) Side dish: Lunch: Staple food: rice Side dish: steamed fish, fried celery (celery contains crude fiber, which is good for digestion) After dinner: a banana Dinner: Staple food: rice with black rice Side dish: meat with fungus, stir-fried cauliflower Late-night snack: Staple food: vegetable sandwich film, five-spice peanut rice (light and easy to sleep) Side dish: white carrot soup (to smooth the flow of qi) Before going to bed: a tangerine Nutritional recipes for Tuesday: Breakfast: Staple food: steamed buns with black rice noodles, eggs, milk Side dish: vinegar with steamed buns, eggs, milk Side dish: vinegar with steamed buns, milk Side dish: a tomato Lunch: Staple food: rice with kidney beans Side dish: quick-boiled mutton meatballs, spicy tofu After dinner: bowl of cabbage juice (to nourish the stomach) Dinner: Staple food: buckwheat noodle pancake Side dish: shredded pork with ginger, shredded potatoes with sauerkraut Late-night snack: chicken broth, potato pancake Bedtime: an apple Thursday's nutritional recipes: Breakfast: Staple food: millet congee, rice pancake, eggs Side dish: five-spice peanuts mixed with celery Lunch: Staple food: beef bun (stuffed with scallions) Lunch: Staple food: Beef and onion buns (fillings can be changed at any time) Side dish: Stewed carrot vermicelli, stir-fried bean curd After dinner: one kiwi fruit Dinner: Staple food: Rice Side dish: Roasted eggplant, Kung Pao Chicken Late-night snack: Sliced steamed buns, persimmon and egg drop soup Before bedtime: one banana Meal Friday Nutritional Recipes: Breakfast: Staple food: Staple food: Milk, egg, steamed buns Side dish: Turnip kimchi Lunch: Staple food: Rice Side dish: Roasted chicken wings, Stewed soy bean and seaweed roots After dinner: Walnut powder Dinner: Staple food: rice with fine corn Side dish: shredded pork with Beijing sauce, sliced pork with beans Late-night snack: noodles with pickled vegetables, five-spice peanut rice Before bed: an apple Saturday Nutritional Recipes: Breakfast: Staple food: corn cake, black rice and red dates congee, egg Side dish: cowpea corns Lunch: Staple food: rice Side dish: barbecued pork ribs and bean curd, stir-fried fungus and cabbage with carrots (pork ribs are a good source of calcium) After lunch: bunches of grapes Dinner: Staple food: homemade pancake Side dish: stir-fried Chinese cabbage and mushroom, mixed with three kinds of rice and vegetables Side dishes: fried greens and mushrooms, mixed with three silk Late-night snack: bread sandwiches, carrot soup (to protect eyesight) Bedtime: an orange 3 kinds of collocation let you how to eat are not fat A, cabbage soup soup During the weight loss period, cabbage soup and cabbage soup can be used as a detoxification of the main food, it is worth noting that the high-fat, high-salt, finely processed products, desserts, as well as starch should not be consumed. The duration of treatment for this diet ranges from 7 to 30 days. If you stick to it, you will soon receive excellent results. Cabbage soup for weight loss is a convenient and economical way to lose weight, now we introduce a delicious and nutritious weight loss soup. Raw materials: 2000 grams of cabbage heart, a piece of frozen tofu, red and green persimmon peppers 100 grams each, boiled thick cucumber juice, salt, chicken essence in moderation. Practice: 1, the heart of cabbage, red persimmon pepper cut into 4 cm long thin wire. 2, the cabbage heart red persimmon pepper shredded, frozen tofu with fine salt for 20 minutes, fish out the brine, add monosodium glutamate and cucumber juice. 3, until the pot of water boiling, pour the above materials, add salt, chicken essence can be. Effect: Some people have tried, a week to reduce eight pounds. Second, the enoki mushroom scrambled eggs enoki mushroom is said to be nature's slimming master, is the most natural weight loss food, often eat enoki mushrooms can reduce blood cholesterol content, prevention of obesity. Raw materials: a handful of enoki mushrooms, 3 eggs. Practice: 1, mushrooms slightly cut off the old roots, wash and drain, and then cut in half. 2, egg beaten, add some salt, mix well. 3, frying pan is hot, pour in the egg liquid. Slowly fry over low heat until the bottom of the egg mixture solidified 4, turn over and fry for 15 seconds, broken omelette sheng out for use. 5, and then frying pan. Put down the chopped onion, garlic and sauté, pour in the mushrooms and stir-fry for a few seconds. 6, pour in the eggs to be used, stir fry until the mushrooms become soft, add some soy sauce, salt, stir fry. 7, add some green onions to start the pot can be, simple but quite delicious. Golden mushroom is not suitable for people: cold spleen and stomach. Third, egg spinach cake spinach contains a lot of plant fiber, with the role of promoting intestinal peristalsis, conducive to defecation, and can promote pancreatic secretion, to help digestion; for hemorrhoids, chronic pancreatitis, constipation, fissures and other conditions have an auxiliary therapeutic effect. In addition, spinach is rich in vitamin C, after cooking will become soft and smooth, easy to water goods, and other dishes with cooking can make the nutritional complement each other, to achieve the best weight loss effect. Ingredients: spinach puree 1 small bowl 4 eggs, salt, pepper a small amount, olive oil. Practice: 1, beaten eggs, add the right amount of salt and pepper, spinach puree add a little salt and olive oil to mix well; 2, choose a smaller pan, after the heat into a small amount of oil, pour half of the egg mixture, fry over low heat until the surface of the egg mixture is slightly solidified; 3, spinach puree spread on the top of the egg mixture, smoothed, and then poured into the other half of the egg mixture, continue to fry over low heat; 4, when the surface of the egg mixture after the solidification, with a slightly larger plate buckle the surface of the plate, and then the egg mixture will be fried. When the surface of the egg mixture is solidified, use a slightly larger plate to hold the mouth of the pan, flip it over, and then push the omelette into the pan, the other side of the fried; 5, will be fried omelette cut into small pieces, arrange the plate, with ketchup or mustard sauce for dipping can be. Healthy Nutritional Meal Recipes 2 What food is the most nutritious 1, red rice Red rice is rich in starch and plant protein, can be supplemented to consume physical strength and maintain a normal body temperature. It is rich in many nutrients, of which iron is the most abundant, so it has the effect of replenishing blood and preventing anemia. And its rich phosphorus, vitamin A, B complex, can improve malnutrition, night blindness and foot disease and other problems; but also effective in relieving fatigue, insomnia and insomnia and other symptoms. Contained pantothenic acid, vitamin E, glutathione amine acid and other substances, there is the role of inhibiting carcinogens, especially for the prevention of colon cancer is more obvious. 2, orange in many fruit categories, with acidic fruit with more vitamin C, nowadays nutrition has been unanimously respected vitamin C as one of the antioxidants. Its three main effects: to prevent free radical damage to cells, reducing the phenomenon of aging; to avoid preservatives of sodium nitrate and sodium nitrite into carcinogenic substances nitrosamines. Cancer patients have a protective effect, especially stomach cancer and esophageal cancer; inhibit the oxidation of bad cholesterol and protect the good cholesterol, maintain blood vessels and heart health. 3, carrots, "Materia Medica" records: "Laptop roots facilitate urination and defecation", "the system face poison". Modern science shows that: carrots contain a lot of fiber, B vitamins, potassium, magnesium and other substances that can promote gastrointestinal peristalsis, which helps the discharge of body wastes, constipation and acne have a very good therapeutic effect. Carrot skin contains carotene that is vitamin A original, can promote the increase of hemoglobin, improve blood concentration and blood quality, the treatment of anemia has a great role. Radish also contains a lot of iron, which helps to replenish blood, of which the iron content of red radish is 40% higher than white radish, 75% higher than green radish. 4, soybean soybean is really inexpensive, for women, it contains isoflavonoids and can produce similar effect with estrogen hormone, lower blood cholesterol, protect the heart, prevent breast cancer osteoporosis. 5, mushrooms Nutritional value of edible mushrooms: high protein, no cholesterol, no starch, low fat, low sugar, more dietary fiber, more amino acids, more vitamins, more minerals. Edible fungi concentrated all the good characteristics of food, nutritional value to reach the peak of plant foods without meat, known as God food, longevity food. 6, broccoli We are big a lot of anti-aging recipes can see broccoli, it is a very useful anti-aging food for women. Because it contains antioxidants, slow down the free radicals in the woman's body, thus slowing down the aging. 4 kinds of tea drink out of health 1, tomato rose drink Weight loss effect: promote skin metabolism, pigmentation, so that the skin is delicate and tender. 2, aloe vera black tea Weight loss effect: improve cell vitality, accelerate fat digestion, regulate the body's physiological functions, improve skin luster, slow down the skin aging, is the whitening and skinny good recipe. 3, flavored green tea Weight loss effect: gentle, safe to promote skin metabolism, blood circulation, update the aging stratum corneum, decomposition of the epidermal layer of melanin, so that the skin becomes more uniform, smooth, white. 4, Hawthorn Lotus Leaf Tea If you eat and drink frequently, or eat too much, you can use this Lotus Leaf Hawthorn Weight Loss Tea to help digestion, clean up fat, metabolize the overloaded wastes in the body, and play a good role in adjusting the body. People who are overweight or have an overloaded stomach and intestines can also drink this tea to achieve the effect of lowering fat and losing weight. Three meals with nutrition 1, three meals with nutritional standards. According to the "Chinese residents dietary nutrient reference intake" of the standard baby nutritional recipes for young children nutritional recipes, designed the average daily needs of each person on a variety of nutrients to the meal. Breakfast calories and the supply of various nutrients accounted for about 30% of the total daily needs, lunch accounted for 40%, dinner accounted for 30%. Each person needs about 2000-2400 kcal caloric intake per day, of which 12-15% of the energy from protein, 25-30% from fat, 60-65% from carbohydrates. 2, the preparation principle: 1, food variety, grain and cereal-based, to ensure that dairy, eggs, increase vegetables and fruits. 2, ensure to eat a good breakfast, eat full lunch, eat less dinner, three meals than 3:4:3. 3, eat snacks, less sugary and carbonated drinks, control the intake of table sugar. 4. Drink milk and 6-8 glasses of water daily. 3. 25 grams of salad oil is recommended throughout the day. 3, after dinner and before going to bed, it is best not to eat, if you must eat, but also after eating some appropriate exercise. Before going to bed can drink a cup of milk, conducive to absorption. Three meals a day, vegetables and fruits are really important. Everyone should eat more vegetables and fruits. For every day should be how to carry out nutritional eating, eat what can ensure nutrition, to achieve good health, then we should be reasonable for each meal arrangement oh! I hope everyone can have a healthy body! A week of nutritional recipes recommended Monday Breakfast: steamed bread, milk (or soy milk), boiled eggs 1, sauce cucumber. Chinese food: rice, mushroom and vegetable heart, sweet and sour scallop, loofah soup. Dinner: mung bean porridge, cabbage and pork bun, winter melon with shrimp skin. Tuesday Breakfast: dumpling, milk (or soy milk), 1 marinated egg, tofu milk Chinese food: rice, minced pork and eggplant, duck and seaweed soup. Dinner: dry-fried bean curd, thin rice, bean paste bun, shredded pork with green pepper. Wednesday Breakfast: meat bun, milk (or soy milk), salted duck egg (half) Chinese food: steamed bun, soybean beef, dry-fried string bean, egg soup. Dinner: Fried Noodles, Stir-fried Spinach, Shredded Potato with Green Pepper. Thursday Breakfast: rolls, milk (or soy milk), boiled eggs 1. Chinese food: rice, sliced pork with black fungus, braised flatfish, white radish and seaweed rib soup. Dinner: soy milk or rice, scallion pancake, shredded pork with green pepper and celery. Friday Breakfast: vegetable bun, milk (or soy milk). Chinese food: rice, fried cauliflower, diced chicken with chili sauce, mushroom and green vegetable soup. Dinner: celery and pork buns, scrambled eggs with tomato, roasted tofu with minced pork. Saturday Breakfast: bread, milk (or soy milk), 1 fried egg. Lunch: rice, five-spice fish, stir-fried carrots with soybean sprouts, mushroom soup. Dinner: steamed bun, corn porridge, fried egg with tomato, shredded pork with fish. Sunday Breakfast: rolls, milk (or soy milk), 1 hard-boiled egg. Chinese food: rice, fried diced chicken with black fungus, sweet and sour cabbage, pumpkin soup. Dinner: Pork dumplings with leek, oatmeal with black bean sauce, stir-fried cowpeas with minced pork. Healthy Nutritional Meal Recipes 3 Children's Breakfast Recipes Monday Staple Food: Coconut Toast or Carrot Toast 1 - 2 slices Side Dish: Slices of Marinated Beef (Marinated Beef can be made the first day and put in the freezer, and then taken out and sliced in the morning.) Side Dishes: Fruit Salad (Apple, Banana, Tomato, etc.) 1 Serving (If you are too troublesome to do this, you may take only one kind of fruit.) Soup: Soya Milk with Five Grains[1] Tuesday Staple Food: 2 x Xiao Long Bao (I usually buy and put in the afternoon of the first day). (I usually buy them in the afternoon and put them in an ice box, then steam them in a pot the next morning.) Staple food: steamed dumplings, 1 egg, 1 side dish: eight treasures, 1 portion (snow peas or vegetables are good, I remember that snow peas are good in Shanghai, fry them with shredded pork and heat them up in a microwave oven in the next morning.) Soup: Milk. Side Dish: Cold Cucumber (not mixed with raw food or not) Soup: Fresh Milk or Hot Chocolate Milk or Yogurt Thursday Staple Food: Milk Buns (supermarkets sell readymade bags, just steam them in the morning for two or three minutes) Side Dish: Pork or Elbow Flower or Meat Jelly (these are also good to make and put in the refrigerator, then take out and cut them up when you are eating them, they are cooked) Side Dish: Cold Celery (you can quickly cut up the celery when you are steaming the milk buns) You can quickly cut the celery into julienne strips and boil them in water, then sprinkle them with fine salt and chicken seasoning and mix them with a good crunch), soup: five-grain soybean milk Friday, staple food: dumplings (dumplings can be wrapped up and put in the freezer on the day before or during the weekend, and then boiled down in the morning for dinner), soup: milk Saturday, staple food: bean-sand buns (which can also be bought from supermarkets as readymade packets, and then steamed and heated up in the morning), side dish: chicken liver or beef in sauce (cooked food made in advance and put in the freezer, then cooked food made in advance and put in the freezer, then steamed in the morning), and side dishes: chicken liver in sauce or beef in sauce ( Cooked food in advance and put in the ice box, in the morning take out and cut can be) small dishes: snow red or dried radish minced pork soup: thin milk cereal drinks: milk Sunday staple food: spaghetti or pasta (a little bit of minced meat, with a half of an onion, half of a carrot, a persimmon pepper, all chopped into grains, and in turn into a pan to stir-fry, cooked spaghetti and pasta into a pan stir-fry, and then add the tomato sauce on the right, a full-flavored and flavorful club. (The color and flavor of the Italian macaroni or spaghetti on the table) Side dishes: fruit salad soup: purple rice congee or skinny congee look as if complicated, in fact, some of them can be done on the first day, put in the refrigerator, the morning at any time you can take it out to eat, a little more variety, but also to take care of everyone's tastes at home.