A celery and a small portion of dried bean curd (fresh celery, shredded bean curd, shredded cabbage, shredded green pepper, fried)
Eat a fruit (banana, apple, pear) half an hour after a meal or around ten in the morning.
Tuesday: Oatmeal porridge: a bowl (shredded ham, shredded carrots, boiled with a little salt with vegetable leaves, and then put oatmeal to taste)
A meat bag with sprouts.
A small dish of assorted pickles (made of red pepper, Chinese cabbage, pickled mustard tuber, cucumber slices, etc.). ) you can also buy it in the supermarket.
A kind of fruit (watermelon, grape, etc. ) Half an hour after dinner or around 10 in the morning Wednesday: a bowl of black jujube porridge (two handfuls of soaked black rice, four red dates, a small amount of dried bean curd and corn kernels, simmered for one hour with a small amount of sugar).
Fresh meat steamed bread, two garlic vines, a small part of rattan vegetables.
Eat a fruit (banana, pear) half an hour after a meal or around 10 in the morning. Thursday: A bowl of preserved egg lean porridge (rice, a preserved egg, a little Jiang Mo, minced meat, celery, ham, chopped green onion, salt).
Half a jam bread.
Boiled an egg.
A fruit (watermelon, apple) half an hour after a meal or around 10 am.
Friday: eight-point wonton (wonton, a small amount of shrimp skin and seaweed, cooked together and seasoned with chopped green onion)
A small portion of mashed potatoes (mashed potatoes with carrots, fried with salt and chopped green onion)
A small fruit salad (cut half an apple, half a banana, half a pear, a little watermelon and grapes, mixed with a little sugar, salad dressing and jam)
Saturday: A bowl of rice and sweet potato in sweet potato porridge (put rice and sweet potato in a pot and cook porridge with low fire, with a little sugar).
A corn steamed bread
Cold mixed three silk and a small dish
Eat a watermelon half an hour after dinner or around ten in the morning.
Sunday: One jiaozi with red oil (three pork stuffing, three leeks and three cabbages).
A fruit (banana, pear) half an hour after a meal or around 10 am.
Lunch is also a very important meal, accounting for about 40% of all-day nutrition. Because of the hot weather in summer, it is best to choose foods that clear away heat and stimulate appetite, keep the food fresh, don't cook a lot at a time, and don't buy a lot of fresh raw materials at a time, because food tends to deteriorate in summer. In lunch, adding a proper amount of dairy products is beneficial to supplement the absorption of calcium and enhance resistance. Because of the hot weather, I added it to the recipe.
Soup helps to stimulate appetite and increase moisture, and it is best to drink soup before eating.
One-week lunch recipe: Monday: school milk or a box of pure milk 20 minutes before meals.
Steamed eggs with patties (beat an egg, add a little salt and monosodium glutamate, and steam in a pot. Stir-fried with mashed potatoes, minced meat and shredded carrot salt into cakes, put them on steamed eggs and sprinkle with chopped green onion)
Winter melon and shrimp skin soup (cut winter melon into small squares, wash a small amount of shrimp skin, add Jiang Mo and salt, cook into soup and sprinkle with chopped green onion)
Garlic mashed cauliflower
A small bowl of rice
In the afternoon, you can have a cup of fruit shaved ice and a small cake as afternoon tea.
Tuesday: school milk or a box of pure milk 20 minutes before meals.
Shredded kelp soup (cooked kelp, shredded pork, pickled mustard tuber and a small amount of green leafy vegetables to make soup)
Shredded pork liver with leek (mix a small amount of shredded lean meat into shredded pork liver, add auricularia auricula, leek and red pepper, and stir fry)
Minced tofu (tofu cut into small pieces, soaked in water first, cooked with minced meat and fragrant shavings)
A small bowl of rice
In the afternoon, you can have a banana and a small piece of bread as afternoon tea.
Wednesday: school milk or a box of pure milk 20 minutes before meals.
Braised pork ribs with potatoes
Kung pao chicken (diced chicken, stir-fried peanuts, diced green peppers, diced lettuce, stir-fried chicken)
Like a Chinese cabbage (a Chinese cabbage, fished out with boiling water, tasted, cooked mushrooms, put in a pot and dipped in a flavor hook).
Laver and egg soup (washed laver, boiled lard and ginger flowers, then put laver, then pour the egg liquid into the pot and sprinkle with chopped green onion to taste)
A small bowl of rice
In the afternoon, you can have a small sorbet or snack as afternoon tea. Thursday: school milk or a box of pure milk 20 minutes before meals.
Hot chicken blood (boil a small bowl of chicken blood in boiling water, cut into small pieces, cut ginger and green pepper into small pieces, add oil to the pot, and finally pour chicken blood into the pot)
Corn kernels with green peppers (washed with green peppers and seasoned with corn kernels)
Fish with pickled vegetables (stir-fry pickled vegetables with wild peppers soaked in ginger, add broth, boil, add coded fish fillets, cook and season).
In the afternoon, you can eat an apple and a snack as afternoon tea, a small bowl of mung bean porridge, school milk or a box of pure milk 20 minutes before meals on Friday.
scrambled eggs with tomatoes
Muru fried pork slices
Chinese Cabbage and Tofu Soup
Cauliflower salad
A small bowl of rice can eat a bunch of grapes in the afternoon.
Saturday: school milk or a box of pure milk 20 minutes before meals.
Stewed chicken soup
Fried shredded potatoes with green pepper
Sliced pork with cucumber and fungus
A small bowl of rice can eat a pear in the afternoon. Sunday: stewed tomato ribs soup (the ribs are washed and cooked with ginger slices. When they are almost cooked, add tomato pieces and salt to taste, and add chopped green onion to the pot).
Fried cabbage
Shredded pork liver with celery (same as shredded pork liver with leek _)
Cold mixed three silk and a small dish
A small bowl of rice can eat a watermelon in the afternoon.
It is best not to eat sweets before and after dinner, because there are few activities in the evening, and eating too many sweets can't be absorbed by the body. Long-term accumulation in the body will help to form obesity. It is best to eat seven minutes full at night, and it is best not to eat fruit after meals. As the saying goes, eating fruit in the morning is gold, eating fruit at noon is silver, and eating fruit at night is zero. Eating too much fruit at night will not absorb the nutrients. It's summer. Although it takes a long time to exercise after meals, it will consume some physical strength. However, as long as the nutrition is strictly carried out in the morning and noon according to the recipe, you don't have to bear so much energy to digest food at night, and the gastrointestinal tract should rest. So don't eat too much, too full, and don't eat indigestible food at night.
Monday: cold cucumber
Stir-fried winter melon
scrambled eggs with tomatoes
A small bowl of mung bean porridge
Tuesday: a bowl of crucian carp soup
Stir-fried phoenix tail
Celery pig liver
A small bowl of rice
Wednesday: a soup with three delicacies.
Green pepper corn kernels
Fried carrots with pork
A small bowl of rice
Friday: radish Zi Yuan soup
fried vegetable
A small bowl of winter melon fried pork rice
Saturday: Fried shredded carrots.
tomato
A small bowl of sliced rice with mushrooms.
Sunday: shredded beef with green pepper
Cold mixed noodles with three silk noodles
Red striped porridge
There must be a fixed schedule during dieting according to the recipe. It's best to get up around 8: 00 in the morning, take a lunch break after noon 1 o'clock, and go to bed at night 10: 30.
After the food is cooked, you must eat the same amount. You can't just eat what you usually like, and don't eat what you don't like. Eating less snacks every day is best not to eat, because those will affect your dinner intake.
Make notes by yourself every day to record what you ate, whether you followed the menu, whether you ate all the food, and whether you ate more snacks. This helps to count the nutritional progress in the early stage and the changes of the body itself, and can adjust the recipe type at any time to help the best absorption of nutrition. As long as you stick to it, you will get a healthy and strong body, which can't be replaced by taking more medicine! ! ! !