The first one: body-beautifying recipe Breakfast: shredded pork and shredded rice noodle soup (100 grams of rice noodles, 30 grams of meat, 100 grams of rice noodles, 2.5 grams of oil).

Lunch: rice - small bowl (50g rice), fried diced chicken with celery (70g chicken, 100g celery), 100g zorongxin.

Snack: mixed salad (50g cucumber, 50g tomato, 50g green pepper, 50g carrot, 10g salad dressing).

Dinner: a bowl and a half of salty oatmeal porridge (25 grams of oatmeal, 25 grams of eggs), a piece of whole wheat square bun (150 grams), a bowl of mustard meat slices soup (25 grams of lean meat, 100 grams of mustard greens).

Snack: drain two slices (150g).

Recipe nutritional content: total calories 4603 kilojoules, protein 50 grams, fat 42 grams, sugar 126 grams.

This recipe is suitable for people with a moderate workload to lose weight. When combined with a moderate amount of exercise, they can generally lose 1-2 kilograms in a month.

The second type: healthy recipes, refreshing and nutritious breakfast "The plan for the day begins in the morning", so you can imagine the importance of breakfast among the three meals a day.

You need 20% of your day's calories and enough protein in breakfast, which helps you focus and energize you.

Notice!

Jam and sugar can keep you drowsy and increase your risk of obesity, diabetes, colon cancer and cardiovascular disease.

Therefore, you can choose from the following breakfast recipes: *Green tea: Because green tea contains phenol, quercetin, catechin and other substances, it can protect the heart and fight against lung cancer, stomach cancer, intestinal cancer and esophageal cancer.

Coffee will not only increase blood pressure, but also increase the cholesterol content in the blood, so you can only drink one cup of coffee a day.

*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 brewed with soy milk: Soy milk is rich in protein and the lactose in it can prevent and treat cataracts; while oats can prevent and treat cardiovascular disease.

*Yogurt (natural or almond and nut yogurt): Yogurt can improve your immunity, prevent infectious diseases and diarrhea, and increase calcium.

It doesn't have the disadvantage of making some people uncomfortable to drink it, like milk.

Almonds, peaches and other nuts can increase magnesium content.

*Fruit (apricot, plum, mango, peach, grass, etc.), vegetables or their freshly squeezed juice (freshly squeezed juice of orange, apricot, peach, tomato, carrot, etc.).

The high content of vitamins B and C in these fruits and vegetables can enhance your memory, help you focus and reduce your stress at work and study.

A hearty and healthy lunch At lunch, you need to consume 45% of the calories for the day and avoid high-fat foods such as mayonnaise, too much cheese, fried foods, etc.

You can choose: *Mineral water: Since tap water contains less calcium and magnesium and often contains harmful substances such as pesticides, bleach, aluminum and copper, it is best to drink mineral springs rich in calcium and magnesium.

water.

In addition, you can also use mineral water to make tea or cook food.

*A glass of red wine: Remember, this is the dose that will keep you healthy.

Moderate amounts of red wine can promote blood circulation and protect your heart.

*Green vegetable salad (such as green pepper, black tea, asparagus, green cauliflower, lettuce, etc.) or tomato salad.

Research shows that not eating or eating less vegetables is as harmful to health as smoking.

Experiments have shown that people who eat less vegetables and fruits are two to three times more likely to develop cancer than those who eat fruits and vegetables regularly; and these cancers are often: lung cancer, esophageal cancer, laryngeal cancer, pancreatic cancer, and bladder cancer

wait.

*Assorted vegetables made from green vegetables, carrots, and bean sprouts: Green vegetables contain fiber, vitamins, minerals and carotene, and also contain a flavonoid with high anti-cancer function.

These green vegetables include: cabbage, spinach, lentils, onions, cauliflower, asparagus, lettuce, etc.

*Whole wheat bread, yogurt (natural or almonds, nuts), a dried fruit (walnuts, almonds, etc.).

Light vegetarian dinner Contrary to breakfast and lunch, dinner should have enough carbohydrates to ensure a good night's sleep.

Therefore, dinner should be light, because greasy and indigestible food will speed up metabolism and increase body temperature, thereby promoting the aging of the human body.

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

*Noodles, rice, baked potatoes or polenta, etc.: These carbohydrate-rich foods can play a soothing role in the eyes.

*Beans such as peas and broad beans are rich in potassium and can lower cholesterol.

Tofu and soybeans are rich in nutrients and can treat many diseases such as osteoporosis.

*Yoghurt (natural or almond, nut), fruit salad or dried fruit.

The third type: Breakfast: milk (250g fresh milk), steamed buns (50g flour), mixed bean sprouts (100g mung bean sprouts), 1 boiled egg (50g egg).