1 According to the standard baby nutrition diet and infant nutrition diet of "Reference Intake of Dietary Nutrients for China Residents", the average daily requirement of each person for various nutrients is designed for catering. The supply of heat energy and various nutrients for breakfast accounts for about 30% of the total daily demand, lunch accounts for 40% and dinner accounts for 30%. Each person needs about 2,000-2,400 kilocalories per day, of which 12- 15% comes from protein, 25-30% from fat and 60-65% from carbohydrates.

2, preparation principle:

1) Food is diverse, mainly grain, ensuring milk and eggs, and increasing vegetables and fruits.

2) Make sure to have a good breakfast, a full lunch and a small dinner, and the ratio of three meals is 3:4:3.

3) Eat less snacks, drink less sugary and carbonated drinks, and control sugar intake.

4) Drink milk and 6-8 glasses of water every day.

3. It is recommended to use 25 grams of salad oil for all day.

Here are several sets of healthy recipes for three meals a day for you on a weekly basis.

The first set of healthy recipes for three meals a day:

Monday breakfast: steamed bread, milk (or soy milk), boiled eggs 1 piece, pickled cucumber. Chinese food: rice, mushrooms, sweet and sour hairtail, loofah soup. Dinner: mung bean porridge, Chinese cabbage and pork steamed stuffed bun, dried shrimps and melon.

Tuesday breakfast: Wowotou, milk (or soy milk), marinated eggs 1 piece, tofu milk Chinese food: rice, minced eggplant, duck seaweed soup. Dinner: stir-fried beans, porridge, bean paste buns and shredded green pepper.

Wednesday breakfast: meat buns, milk (or soy milk) and salted duck eggs (half) Chinese food: steamed bread, roasted beef with soybeans, stir-fried green beans and egg soup. Dinner: fried noodles, stir-fried spinach, shredded potatoes with green peppers.

Thursday breakfast: rolls, milk (or soy milk), poached eggs 1 Chinese food: rice, sliced black fungus, braised flat fish, white radish and kelp ribs soup. Dinner: soybean milk or porridge, chopped green onion cake, shredded green pepper and celery.

Friday breakfast: steamed stuffed bun, milk (or soy milk), Chinese food: rice, fried flowers, chili pepper diced chicken, mushroom and vegetable soup. Dinner: celery stuffed bun, scrambled eggs with tomatoes, and tofu with minced meat.

Saturday breakfast: bread, milk (or soy milk), fried eggs 1 Chinese food: rice, spiced fish, fried carrots with bean sprouts, and mushroom soup. Dinner: steamed bread, corn porridge, scrambled eggs with tomatoes and shredded pork with fish flavor. Sunday breakfast: rolls, milk (or soy milk), boiled eggs 1 Chinese food: rice, fried diced chicken with black fungus, sweet and sour cabbage and pumpkin soup. Dinner: jiaozi with leek, pork, black bean oil and wheat, fried cowpea with minced meat.

The second set of healthy recipes for three meals a day:

Monday: breakfast: milk, steamed buns, Chinese food: steamed bread, pork ribs, peanuts and celery, and dinner: laver and egg soup, steamed crucian carp, shredded pork with pepper and rice.

Tuesday: breakfast: millet porridge+steamed dumplings Chinese food: rice, fried meat with fungus, stewed tofu with fish head, cold cucumber dinner: rice, loofah soup, fried meat with onion, fried tofu with minced meat.

Wednesday breakfast: milk, bread (or rolls) Chinese food: rice, stir-fried green beans, cold mixed with three shreds (red, white radish, lettuce) dinner: steamed bread, roast beef with potatoes, sauteed beef with sauce, and stir-fried cabbage with mushrooms.

Thursday: breakfast: milk, egg cake Chinese food: steamed bread, braised tofu, shredded potatoes in vinegar, minced meat and beans dinner: rice, braised kelp with ribs, fried chicken legs and scrambled eggs with green peppers.

Friday breakfast: soybean milk, steamed buns, Chinese food: rice, stir-fried spinach, stewed melon soup with ribs, braised fish pieces, dinner: fried flowers with cashew nuts, fried pork liver with Chinese cabbage, and roasted meat with eggplant.

Saturday: breakfast: beef noodles, soybean milk, Chinese food: rice, braised pork, hot kidney, egg soup, dinner: steamed bread, stewed pork ribs with pumpkin, fried shredded eel,

Sunday breakfast: soybean milk, steamed bread: steamed bread, stewed chicken leg with bitter gourd, steamed fish pieces and fried bean sprouts. Dinner: rice, stewed tofu with bamboo shoots, roasted eggplant and fried garlic seedlings.

The third set of healthy recipes for three meals a day:

Monday: breakfast: rice porridge, fried dough sticks, soybean milk, eggs, lunch: flower rolls, winter melon and laver soup, fried celery with shredded pork, dinner: rice, winter melon and laver soup, shredded bamboo shoots with cold sauce.

Tuesday: breakfast: oil cake, eggs, milk, biscuits lunch: rice, stir-fried shrimp, eggplant with garlic, cold towel gourd dinner: rice, bean curd soup, fried bean sprouts with shredded pork, scrambled eggs with cucumber.

Wednesday: breakfast: porridge, milk, boiled eggs, lunch: rice, cold preserved eggs, shredded pork and celery, dinner: steamed bread, steamed fish, winter melon soup, fried shredded pork with mushrooms.

Thursday: breakfast: milk, eggs, porridge, lunch: steamed bread, winter melon soup, roasted eggplant, scrambled eggs with tomatoes, dinner: rice, winter melon seaweed soup, fried shrimp, fried tofu with edamame,

Friday: breakfast: rolls, rice porridge, eggs Chinese food: steamed bread, fried tofu with mushrooms, fish ball soup, fried beans with minced meat dinner: rice. Keywords vinegar potato shreds, stir-fried spinach, melon bone soup,

Saturday: breakfast: fried dough sticks, eggs and soybean milk; lunch: steamed bread, shredded potato with pepper, shredded spicy chicken and fried squid with leek; dinner: rice, white gourd seaweed soup, crispy chicken legs and fried dried soybeans.

Sunday: breakfast: oil cake, eggs, bean curd. Chinese food: rice, stewed beef, fried assorted vegetables, spinach and scrambled eggs. Dinner: steamed bread, braised hairtail, sweet and sour cabbage and stewed kelp.

The fourth set of healthy recipes for three meals a day:

Monday

Breakfast nutritious breakfast (skim milk+fruit+bean flour)+two slices of whole wheat bread.

3/4 bowls of plain rice for lunch+shredded beef with onion+cold tofu+melon and ham soup+5 dates.

Preserved egg and lean meat porridge for dinner 1 bowl+steamed meat with mushrooms+steamed stinky tofu+fried wax gourd+5 dates.

Tuesday

Breakfast preserved egg lean meat porridge

3/4 bowls of plain rice for lunch+steamed hairtail+shredded pork with green pepper+Chinese kale in oyster sauce+6 small tomatoes.

Dinner preserved egg lean porridge+fried garlic seedlings+tomato fried cabbage+fried bitter gourd+small tomatoes 6.

Wednesday

Breakfast nutritious breakfast (skim milk+fruit+bean flour)+two slices of whole wheat bread.

Assorted noodles for lunch (2/3 packets of pot-roasted noodles+6 grass shrimps+6 clams+5 fresh mushrooms+Chinese cabbage 1/2 bowls)+kiwi 1 piece.

Dinner rice congee 1 bowl+steamed meat with mushrooms+mixed dried silk+fried spinach+mixed eggplant+kiwi fruit 1 piece.

Thursday

Breakfast nutritious breakfast (skim milk+fruit+bean flour)+two slices of whole wheat bread.

3/4 bowls of plain rice for lunch+4 shrimps+shredded garlic+fried bitter gourd+spinach tofu soup+kiwi fruit 1 piece.

Dinner rice congee 1 bowl+onion fried beef shreds+yam steamed meat+vegetables+kiwi fruit 1 piece.

Friday

Breakfast nutritious breakfast (skim milk+fruit+bean flour)+two slices of whole wheat bread.

3/4 bowls of plain rice for lunch+steamed fish+celery fried pork slices+stewed wax gourd 1 bowl+Luo Songtang+grapefruit 2 slices.

For dinner, beef porridge with mushrooms+happy ever after+boiled celery and shredded tofu+grapefruit 2 pieces.

Saturday

Breakfast mushroom beef porridge

Lunch curry beef noodles (noodles+4 tablespoons shredded beef+mung bean sprouts 1/2 bowls)+2 slices of grapefruit.

Dinner with mushroom and beef porridge+tri-color diced meat+cauliflower fried meat slices+hot water spinach 1 bowl+grapefruit 2 slices.

Sunday

Breakfast nutritious breakfast (skim milk+fruit+bean flour)+two slices of whole wheat bread.

3/4 bowls of plain rice for lunch+beef with onion+shredded pork with leek+fried bitter gourd+shredded bamboo shoots soup 1 bowl+5 dates.

Hot pot for dinner (winter flour 1 handle+2 sections of 3 cm corn+3 ~ 4 slices of meat+6 grass shrimps+1 packet of mutton+appropriate amount of chrysanthemum morifolium, Flammulina velutipes, spinach, mushrooms and Chinese cabbage)+5 dates.

The fifth set of healthy recipes for three meals a day:

Monday breakfast: whole wheat bread, hot milk, jam.

Dinner: eggs and tomatoes, tofu with minced meat, amaranth, dried seaweed and winter melon soup.

Comments: I have been a glutton for two days on the rest day, so I will have a vegetarian dinner on Monday, and the nutrition is not bad.

Tuesday breakfast: steamed buns? Soy bean curd or Guangdong fermented bean curd? Poached eggs? Soy milk

Dinner: Braised Hairtail Nutrition Recipe Kindergarten Nutrition Calculation, Sweet and Sour Cabbage, Braised Kelp, Tomato Sliced Soup.

Comments: You can change your taste a little, and make several western-style or Cantonese-style meals, which are simple and fresh.

Wednesday breakfast: oil cake, tofu brain

Dinner: Stewed beef with Huai Qi, which is a very complementary dish. In winter, it is known that eating stewed beef brisket with radish is very tonic, but this dish has added new ideas while supplementing it. Beef stew should pay attention to techniques, in addition to washing and stewing in hot water, add onion, ginger, pepper and medlar medicine bags, and then continue to water with boiling water (cold water will stew more and more) until the meat is cooked. Then make several dishes such as assorted vegetables, scrambled eggs with spinach, and fish fillet soup with peas.

Comments: Huaiqi stewed beef is a medicated diet, and the beef is flat, nourishing the spleen and stomach, benefiting qi and blood, and strengthening bones and muscles; Dioscorea opposita Thunb. tonify spleen and qi; Lycium barbarum nourishes liver and kidney; Longan nourishes the heart and spleen. After working for three days, you should make up for it in order to finish the work in the second half of the week better.

Breakfast on Thursday: walnut powder and sandwiches (you can buy ready-made or make your own)

Dinner: nutrition calculation of braised pork ribs kindergarten recipe, nutrition recipe of garlic bacon baby, kimchi, cabbage and tofu soup.

Garlic bacon, which is simple to make but very tasty, can be eaten with rice or sandwiched in a sandwich. Bacon can be bought in the supermarket. Add some onions, ginger and garlic and stir-fry.

Comments: Eat more Chinese cabbage in winter. Nutritional calculation of kindergarten recipes. Although it is very common for babies, it has high nutritional content, and you can eat it any way. With some braised pork ribs, it is in line with the vegetarian diet.

Friday breakfast: vegetable and meat wonton (you can buy quick-frozen wonton in the pot, and it will be quick), boiled eggs.

Dinner: mutton hot pot and pot bottom ingredients are ready-made in the supermarket. Pay attention to rinse more vegetables and tofu, not just meat. Using sesame oil seasoning can reduce the chance of getting angry.

Breakfast:

One portion of fresh meat (50g of flour, 50g of lean pork10g, 2g of oil and proper amount of salt) and one portion of milk (100g, preferably without sugar. )

Or: a large bowl of porridge, a small dish of stir-fried lean meat or fish, a vegetable, an egg (it is recommended to eat it four times a week, not every day) or a small dish of boiled peanuts.

Lunch:

One portion of roast chicken with potatoes (potato100g, chicken 200g, nutrition calculation of kindergarten recipe, vegetable oil10g, proper amount of salt) or a small plate of fried beef with green peppers and one portion of rice (75g).

Dinner:

Vegetarian fried spinach (200g spinach, a little vegetable oil and salt), cucumber soup (0/00g cucumber/kloc, 2 drops sesame oil, a little salt) and rice (25g).

Other healthy recipes for three meals a day

One of the healthy recipes recommended for three meals a day

Breakfast-a bottle of milk (250 ml); One corn cob100g bread with strawberry jam cheese: 2 pieces of bread (50g), strawberry jam (25g) and 2 pieces of cheese (20g).

Lunch-celery lily: celery (100g), lily (50g), steamed chicken with straw mushroom: straw mushroom (100g), chicken with tomato and egg soup: tomato (100g). One apple (100g)

Dinner-fried fish fillets with auricularia auricula (50g), fried meat fillets with herring (100g): water bamboo (50g), lean pork (50g), carrots (25g), green peppers (50g), mushrooms (20g), cold cucumber: cucumber. Rice (100g)

Recommended healthy recipes for three meals a day II

One bottle of yogurt (200g) omelet for breakfast: one egg (50g), one wheat flour (100g) and one apple (100g).

Lunch-noodles with shredded pork and vegetable soup: noodles (100g), chicken hair (100g) nutrition recipes for children, shredded pork (50g) and bananas (100g).

Dinner-rice (100g) braised beef: beef (100g) carrot (100g) dried Malan: Malantou (100g), dried Malan (50g) rice amaranth (/kloc)

Recommended three healthy recipes for three meals a day

Breakfast-milk and cereal: a bottle of milk (250ml), cereal (50g), meat buns 1 grape (50g) (100g).

Lunch-rice (100g) black pepper beef tenderloin: beef (150g) children's nutrition recipe, green pepper (100g) olive vegetable (100g) oil bean curd fine powder soup: oil bean curd (25g), vermicelli (25g)

Dinner-rice (100g); Salted Shrimp: Shrimp (100g) Shredded Chinese Cabbage: Chinese Cabbage (150g) Nutritional Diet for Pregnant Women, Shredded Chinese Cabbage (50g), Orange (100g).

Recommended four healthy recipes for three meals a day

Breakfast-a cup of soybean milk (200ml) and breakfast bread (50g); 2 slices of cheese (20g) banana 1 root (100g)

Lunch-rice (100g); Strawberry (100g) fried potato with bean: bean (150g), potato (100g) fried pork with cauliflower: cauliflower (75g), pork (50g) and auricularia auricula (25g).

Dinner-Rice (100g), Shrimp Tofu: Shrimp (100g), Tofu (150g), Lentinus edodes and Chinese cabbage: green vegetables (150g), Nutritional recipes for pregnant women, Lentinus edodes (50g) and millet soup: fresh millet.