Three meals a day is essential, eat well in order to have the strength to face the day, there is no simple and nutritious recipe practice? Below I have prepared a simple three meals a day healthy recipes, I hope to help you!

Three meals a week healthy recipes

Monday

Breakfast: steamed buns and strawberry jam, milk (or soy milk), boiled eggs 1, sauce cucumber.

Fruit: 1 tomato or white radish.

Chinese food: buckwheat rice, shiitake mushrooms and vegetables, sweet and sour scallops, tofu and blood, loofah soup.

Dinner: mung bean porridge, cabbage and pork buns, winter melon with shrimp skin.

Tuesday

Breakfast: cornmeal dumplings, milk (or soy milk), 1 marinated five-spice tea egg, tofu milk (1/4 block).

Fruits: loquat (or everlasting fruit) 3 to 4.

Chinese food: peanut rice, minced pork and eggplant, mashed potatoes with scallions, duck and seaweed soup.

Dinner: dry-fried bean curd, thin rice, bean paste bun, shredded pork with green pepper.

Wednesday

Breakfast: fresh meat buns, milk (or soy milk), salted duck eggs (half), veggie stir-fry three shreds (lettuce, white radish, carrot).

Fruits: duck pear or a piece of watermelon.

Chinese food: red dates and rice, soybean roast beef, dry-fried string beans, golden mushroom and seaweed egg soup.

Dinner: three fresh noodles (pork liver, ham sausage, black fungus, flat mushrooms), stir-fried spinach, shredded potato with green pepper.

Thursday

Breakfast: applesauce rolls, milk (or soy milk), 1 hard-boiled egg, stir-fried cowpeas.

Fruit: banana (or cucumber) 1.

Chinese food: rice (sorghum rice, white rice), sliced meat with mushrooms, yellow flowers and black fungus, braised flatfish, white radish and seaweed rib soup.

Dinner: soybean milk or rice, pancakes with scallions, shredded pork with green pepper and celery.

Friday

Breakfast: meat bun with sauce, milk (or soy milk), veggie stir-fry with three shreds (lettuce, white radish, carrot), 2 quail eggs.

Fruits: kiwi (or peach) 1 to 2.

Chinese food: red beans and rice, roasted duck with konjac, fried cauliflower with red peppers, fish head, mushroom, asparagus and green vegetable soup.

Dinner: celery and pork buns, tomato scrambled eggs, minced meat and tofu brain.

Saturday

Breakfast: bread, milk (or soy milk), 1 fried egg, marinated five-spice dried tofu.

Fruits: strawberries (or plums) 5 to 6.

Chinese food: two rice (rice, millet), five spice fish, colorful silver wire? Cave soybean sprouts, carrots, lettuce), chicken leg mushrooms, wood ear and pig liver soup.

Dinner: corn porridge, egg hair cake, shredded pork with fish.

Sunday

Breakfast: rolls with sesame sauce, milk (or soy milk), 1 hard-boiled egg, anchovies with black beans.

Fruits: 1 apple.

Chinese food: gold and silver rice (corn grits, rice), black fungus and spring asparagus roast chicken, sweet and sour cabbage, green beans and pumpkin soup. Dinner: Pork dumplings with leeks, mashed garlic oatmeal, stir-fried cowpeas with minced meat.

The most nutritious three meals a day recipes

1, breakfast

A day begins in the morning. The importance of breakfast is to wake up the brain, so that you can start to meet the day's stressful life with energy.

Sample menu

1, 1 cup of fresh milk + 1 slice of whole wheat bread + scrambled eggs with ham (1 ham and 1 egg) + chili cucumber (1)

2, red bean congee (1 small bowl) + celery dried beans (100 grams)

Nutritional comments

Crude grains are rich in B vitamins, which has the effect of guaranteeing the brain's blood supply; soybeans, Egg yolk contains phospholipids, beneficial to intellectual development; red beans in the lysine and vitamin B content, in a variety of beans in the first place. Vitamins in vegetables can strengthen the function of brain cell proteins, such as celery contains volatile oil can stimulate the entire nervous system, promote brain cell excitement, stimulate the human inspiration and creative consciousness; fat is the basic components of the body cells, if the fat is insufficient, will cause the human brain degradation, so, breakfast may wish to add some meat food. Milk is rich in calcium, phosphorus, iron, vitamin A, vitamin D, vitamin B, etc., is the traditional brain food, can maintain the normal function of the brain.

2, lunch

Usually in the morning is a high concentration of mental labor time, thinking activities to strengthen the process, intracellular substances and neurotransmitters to increase consumption, metabolism is also accelerated, the brain on a variety of nutrients increased demand. Therefore, lunch should increase the supply of high-quality protein, unsaturated fatty acids, phospholipids, vitamin A, vitamin B, vitamin C and iron and other nutrients.

Example menu

1, stewed prawns (100 grams) + mushroom and cabbage (50 grams) + nori and tofu soup (1 small bowl) + rice (1 small bowl)

2, carrot stewed beef (100 grams) + stir-fried pea shoots (50 grams) + mahjong rolls (1 ~ 2)

Nutritional comments

Beef, tofu are protein Rich food, sea shrimp is rich in fatty acids, can provide energy for the brain, so that people stay concentrated for a long time; carrots can accelerate the brain's metabolism, with the role of improving memory; nori rich in iodine, can relieve psychological tension, improve mental state; mushrooms can remove the body's garbage, to ensure that the brain supply of oxygen is sufficient.

3, dinner

After a day of hard work, dinner should be peace of mind, adjusting the state of the brain, to help the body as soon as possible to relax, rest, and enter the dreamland smoothly.

Sample menu

1, bad slip fish fillets (50 grams) + garlic broccoli (100 grams) + millet thin rice (1 small bowl) or steamed bread (1/2)

2, fish liver tip (50 grams) + shredded meat fried lettuce (50 grams) + lotus seed and silver ear soup (1 small bowl) + rice (1/2 bowl)

Nutritional comments

Animal Liver is rich in lecithin, fish and shrimp and deep-water sea fish, such as sardines, tuna, etc. contains DHA, EPA, can maintain the normal function of brain cells. Long-term in a state of tension with the brain, can make people qi and blood deficiency, so eat some spleen and qi food, such as millet, lotus seed, etc., can replenish the blood and nourish the heart, nourish the middle and nourish the spirit, treatment of nighttime sleepiness, can help the brain to get enough rest.

4, snacks between meals

Sesame crackers (1-2 pieces); Agaricus gonorrhoeae dates (6-8); honey walnuts (3); banana (1); strawberries (150 grams) any two of the above listed foods.

Three healthy recipes a day

Refreshing and nutritious breakfast

* green tea: because green tea contains phenol, oakin, catechuic acid and other substances, it can protect the heart, anti-lung, stomach, intestinal and esophageal cancer. And coffee will not only raise blood pressure, but also increase the level of cholesterol in the blood, so you can only drink one cup of coffee a day more.

* Buttered whole wheat bread is rich in nutrients, can promote the body's absorption of minerals and can also prevent colon cancer, butter is rich in vitamin A, so it is also essential.

* Oatmeal porridge with soy milk: soy milk is rich in protein and lactose can prevent cataracts; oats can prevent cardiovascular disease.

* Yogurt (natural or almond and nut yogurt): yogurt can improve your immunity, fight infectious diseases and diarrhea, as well as increase calcium. It doesn't have the disadvantage of making it hard for some people to drink, unlike cow's milk. Nuts such as almonds and peach nuts increase magnesium levels.

* Fruits (apricots, plums, mangoes, peaches, grass poison and other fruits), vegetables or their freshly squeezed juices (oranges, apricots, peaches, tomatoes, carrots. etc. freshly squeezed juice). The high content of vitamins B and C in these fruits and vegetables can enhance your memory, make you concentrate and reduce the stress in your work and study.

A hearty and healthy lunch

For lunch, you need to eat 45% of your day's calories, avoiding high-fat foods such as mayonnaise, too much cheese, and fried foods. You can choose:

*Mineral water: Since tap water contains less calcium and magnesium, and often contains pesticides, bleach, aluminum and copper and other substances harmful to the human body, it is best to drink calcium and magnesium-rich mineral water. In addition, using mineral water to brew tea or boil vegetables and cook rice can also be.

* A glass of red wine: Remember, this is the dose that keeps you healthy. The right amount of red wine improves blood circulation and protects your heart.

*Green vegetable salad (such as green peppers, black tea, asparagus, green cauliflower, lettuce, etc.) or tomato salad. Studies have shown that not eating or eating fewer vegetables is just as bad for your health as smoking. Experiments have proved that those who eat less vegetables and fruits are two to three times more likely to develop cancer than those who often eat fruits and vegetables; and these cancers are often: lung cancer, esophageal cancer, laryngeal cancer, pancreatic cancer, bladder cancer and so on.

* greens, carrots, and bean sprouts made of mixed vegetables: green vegetables contain fiber, vitamins, minerals and carotene, but also contains a high anti-cancer function of flavonoids. These greens include: cabbage, spinach, lentils, onions, cauliflower, asparagus, and lettuce.

*Whole grain bread, yogurt (natural or almond, nut-based), one dried fruit (walnuts, almonds, etc.).

Light vegetarian dinner

In contrast to breakfast and Chinese food, dinner should have enough carbohydrates for a good night's sleep. Therefore, it is better to have a light dinner because greasy and indigestible food speeds up the metabolism and raises the body temperature, which promotes the aging of the body.

* Mineral water, a glass of red wine, whole wheat bread, lettuce salad and vegetable soup.

*Pasta, rice, baked potatoes or polenta: these carbohydrate-rich foods have a calming effect on the eyes.

* Beans such as peas and fava beans, rich in potassium can lower cholesterol. Tofu, soybeans are rich in nutrients and can cure osteoporosis and many other conditions.

* Yogurt (natural or almond, nuts), fruit salad or dried fruit.