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.

The following is a weekly basis. Shangwa Member Alliance recommends several sets of healthy recipes for three meals a day for you.

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

Monday breakfast: steamed bread, milk (or soy milk), boiled eggs 1 piece, pickles. 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.