What to eat in a diet meal

There are many friends who want to lose weight. For many people, losing weight is a very painful thing. In fact, losing weight can be eaten. It is the healthiest way to lose weight that three meals a day should be reasonably matched. Let's share what to eat in a diet meal. 1

First, chicken salad+yogurt < P > Compared with pork, beef and other meats, chicken obviously has the characteristics of low fat and low heat, and its meat quality is more refreshing and tender. Delicious dishes can be made with any cooking method and a variety of accessories, and they are rich in nutrition, which can almost become the first choice for dieters to ingest animal protein. Yogurt can promote digestion and is a laxative food.

materials, chicken breast, ham, carrots, all kinds of vegetables, salt, cooking wine, pepper, sesame oil, soy sauce, sweet salad dressing.

Practice,

1. Wash carrots, peel them and cut them into powder; Chop the ham. Wash the chicken breast, chop it into mud, put it in a container, add salt, cooking wine, soy sauce, sesame oil, pepper, carrot powder and ham powder, stir well, and set aside for pickling.

2. Take a small piece of minced chicken and cover it with bread crumbs. Put the processed chicken pieces in a pan and fry them with the amount of cooking oil on low fire.

3. Dish vegetables and chicken pieces together, and dip them in sweet salad dressing when eating. Carrots can be blanched before eating. When blanching, put some salt and cooking oil in the water.

second, seafood winter melon soup+brown rice

Shrimp, crab, shellfish and other seafood are not only low in calories, but also rich in various vitamins and minerals, which can promote digestion and absorption. Winter melon diuresis can clear excess water in the body. Brown rice is rich in dietary fiber, which is beneficial to laxative.

materials, fresh shrimp, sea rainbow, clam, wax gourd, onion ginger, coriander, salt, chicken essence and sesame oil.

Practice,

1. Wash all materials. Peel wax gourd, remove seeds and cut into pieces. Slice onion and coriander, and shred ginger.

2. Put clean water, scallion and shredded ginger into the pot, boil, respectively put the sea rainbow and clam into the opening and take them out; Then put the fresh shrimp in the pot until the shrimp body is bent and the shrimp shell turns red, and then take it out.

3. Filter the soup in the pot and put it back in the pot. Add the wax gourd pieces and stew for about 1 minutes until the wax gourd is tender.

4. Put the scalded `fresh shrimp, sea rainbow and clam into the winter melon soup, and add salt and chicken essence; After boiling, drip sesame oil and sprinkle with coriander segments.

Third, the green vegetable cornmeal cake+sweet potato porridge

Corn flour and sweet potato are rich in crude fiber, which can clean the large intestine and remove toxins accumulated in the body, and the calories are not high, so they are the best choice for losing weight MM.

materials, 14g of corn flour, 5g of yellow bean, 5g of flour, 1 egg, appropriate amount of green leaves, 1-2 sausages, half a carrot, appropriate amount of water and 1 tsp of salt.

Practice,

1. Weigh the components of the three surfaces and mix them evenly. Wash vegetables and cut them into powder, peel carrots and cut them into powder or dice and sausage slices.

2. Pour chopped green vegetables, chopped carrots and sausage slices into the mixed corn flour, beat in an egg, add a little salt, mix well, and gradually add water as needed to form a mixed dough.

3. Heat the pan, add a thin layer of oil, take a pinch of dough with a spoon, put it in the pan and flatten it into a round cake, fry until both sides are golden, and then take it out.

4. Baked spaghetti with meat sauce

The raw material of spaghetti is hard wheat. This hard wheat is rich in protein and complex carbohydrates. This carbohydrate decomposes slowly in the human body and does not cause a rapid increase in blood sugar. Therefore, it is the most suitable choice to lose weight.

materials, pasta, onion, pork stuffing, red and yellow peppers, cheese powder, pizza grass, garlic, spaghetti sauce.

Practice,

1. Cook the noodles in a pot and add a little salt to the water. Red and yellow colored peppers are cut into diamond pieces, garlic is minced, onion is minced, and tomato is minced.

2. stir-fry minced garlic in olive oil or butter, add minced onion and stir-fry minced meat until it is cooked.

3. Add tomato powder and continue to stir-fry until red oil is stir-fried, and add pizza grass to stir-fry until fragrant.

4. Pour in the spaghetti tomato sauce and continue to stir-fry. Reduce the fire to dry the water to make the pasta sauce thick, add a little salt and black pepper powder to taste, pour in the cooked spaghetti and colored pepper pieces, cook and serve, and sprinkle with cheese powder.

V. Pumpkin-tomato Detoxification Soup+White Rice

Pumpkin-tomato Detoxification Soup is rich in vitamins and pectin, so it has good adsorption, can bind and eliminate bacterial toxins and other harmful substances in the body, and has the functions of dissolving fat, eliminating fat, expelling toxin and detoxifying. Regular drinking can also regulate the stomach and intestines, because it is rich in fiber, which helps to excrete waste in the body, promote the production of red blood cells, and help gastric juice digest fat and protein.

materials: 3g of tomato, 1 pumpkin, 1 carrot, 1 Fuji apple, 8g of clean water and 1 tablespoon of honey.

Practice,

1. Remove the flesh from the pumpkin, peel the apple and cut the carrot into small pieces for later use;

2. Add enough water to the pumpkin and carrot, and cook them in the fire;

3. After boiling, simmer for 1 minutes; Add apples and bring to a boil;

4. Add the tomatoes, bring them to a boil, and finally simmer for 1 minutes. What to eat for a diet meal? 2

Foods that can be eaten during weight loss

Weight loss food collocation 1: Fruit

One a day, vitamin C in vegetables will lose 5% after heating and cooking, and fruits can be eaten in the freshest state. However, most fruits are high in sugar, so they should be eaten in moderation as snacks or snacks.

Diet 2: Eggs

One egg a day: Fresh eggs contain high-quality protein and minerals that chickens need before hatching, which are also essential nutrients for human beings every day.

Diet 3: One piece of fish and one piece of meat with less fat

A piece of fish or meat with a big palm has about 8 calories. When the intake of fish and meat is insufficient, it is easy to feel tired, the hair is dry and even the physiology is not smooth.

Diet 4: Beans and bean products

If you completely rely on animal protein, you are prone to "civilized diseases", so beans and bean products are essential.

Weight-loss food collocation 5: Vegetables

There should be at least one in each of the three meals a day: insufficient intake of vegetables will lead to dull skin and "small pimples" on the face.

diet food collocation 6: potatoes

one a day on average. Potatoes are a treasure house of vitamin C and dietary fiber, and they are easy to get full, and the cooking methods are also changeable, so they are a good choice for diet menus.

Recommended foods for losing weight

1. Beans

Tips: including soybeans, red beans, kidney beans, chickpeas, Lima beans, etc.

Magic: increase muscle, help burn fat, and regulate digestion

Secret weapons: fiber, folic acid, protein, unsaturated fatty acids (soybeans, etc.), iron, calcium (soybeans, etc.), magnesium

Confrontation: obesity, colon cancer, heart disease, hypertension

Weight loss principle: packed with protein, but only containing a small amount of fat.

2. Green vegetables

Magic: inhibiting free radicals (a molecule that accelerates the aging process) and increasing satiety

Secret weapons: vitamins A, C, E, folic acid, beta- carotene, minerals (calcium, magnesium and iron), fiber

Fight: obesity, cancer.

3, dairy products

Tips: fat-free or low-fat milk, yogurt, cheese, cheese.

Magic: strengthening bones, promoting weight loss and improving satiety

Secret weapons: calcium, vitamin A, vitamin B12, riboflavin, phosphorus, potassium and high-quality protein

Confrontation: osteoporosis, obesity, high blood pressure and cancer

Weight loss principle: fat-free or low-fat milk, yogurt, cheese and other dairy products can play its key role. However, fat-free or low-fat milk and yogurt seem to be more beneficial, because liquid can occupy more gastrointestinal space, so that you no longer feel empty. What to eat for a diet meal? 3

A complete cookbook for women's diet meals:

1. Purple sweet potato with thick eggs

Purple sweet potato, fried dried beans and mushrooms with thick eggs, and cold asparagus

*** 45 calories

Ingredients: 22g purple sweet potato, 2 slices of dried mushrooms, 3 pieces of eggs. Cut ginger and garlic into powder. First, blanch the green beans in boiling water with some oil for 1-2 minutes and take them out.

2. add a little oil to the wok, add ginger and minced garlic, stir fry until fragrant, add beans, mushrooms and tofu, stir fry evenly, add some water, cover and stew for a while. Finally, add salt and soy sauce to taste and stir well.

1. Knock the eggs into the bowl, add some salt and a little cold water (milk) and mix well.

2. Heat the pan or the jade pot with low fire, spread a thin layer of oil, pour 1/2 of the egg liquid to cover the bottom of the pot, fry it with low fire for solidification, and roll the egg from one end to the other.

3. Pour in the remaining egg liquid, repeat step 2, and roll the original rolled egg roll on another layer. Use more eggs and pour them in several times, so that the rolled finished product looks better.

Second, black pepper beef bento

Rice with wheat germ and sweet potato rice, fried beef with Pleurotus eryngii, fried gourd with sauerkraut and cantaloupe

* * 39 calories

Materials: rice 3g, wheat germ 15g, sweet potato 1g, beef 1g, onion 4g, Pleurotus eryngii 5g, gourd melon 15.

clean the rice, pour it into the rice cooker, add the wheat germ, and pour 1.2 times the water. Peel and dice the sweet potato, spread it on the rice, and press the cooking button to cook.

1. Shred onion and Pleurotus eryngii. Wash and dry the beef, cut it into thin slices (shreds), grind with black pepper, pour in proper amount of soy sauce, oil consumption and a little starch and marinate for 2 minutes.

2. Blanch Pleurotus eryngii with boiling water for 1 minute and take it out. Heat the pot over medium-high heat, pour in proper amount of oil, stir-fry the onion and marinated beef in the pot, pour in Pleurotus eryngii when it is cut off, add some salt and black pepper to the taste before taking out the pot, and serve.

3. Wash the gourd, cut it in half and cut it into thin slices.

4. Pour a little oil into the pot when it is hot, pour in the gourd and melon and stir fry, then add some sauerkraut and shrimp (or not), add some water and stir fry, cover the pot and stew, and stir fry the household appliances with salt.

3. Shrimp and asparagus bento

Rice, millet and corn rice, fried fungus with yam, fried shrimp with asparagus and cucumber

*** 36 calories

Materials: rice and millet * * 4g, corn kernels 3g, shrimp 1g, asparagus 12g, yam 6g and auricularia 3g

. Put them into an electric rice cooker, add 1.3 times of water, and press the cooking button to cook.

1. Peel off the hard cortex in the lower part of asparagus, and remove the shrimp line from shrimps. It is also convenient to go to the supermarket to buy frozen shrimps.

2. First, wash and dry the shrimps with kitchen paper, add a little salt and cooking wine and marinate for more than ten minutes.

3. Bring the pot to a high heat and pour in a little oil. Stir-fry asparagus and shrimps in the pot until shrimps, add a spoonful of salt and stir-fry for a while.

Fourth, barbecued pork tenderloin bento

Black rice with broken corn, barbecued pork tenderloin, Flammulina velutipes mixed with spinach, sour and sweet crisp radish

* * 44 calories

Ingredients: 6g of black rice with broken corn, 6g of barbecued pork tenderloin, 15g of spinach, 5g of Flammulina velutipes, sour and sweet.

rice, broken corn and black rice, after washing, add water 1.5 times the weight of rice for cooking. If you have time to soak for half an hour before cooking, the taste will be better.

1. First, clean the tenderloin and dry it with kitchen paper, then cut it into sections, add cooking wine, oil consumption, soy sauce, barbecued pork sauce and ginger, grab it evenly, cover it (I use a glass crisper) and put it in the refrigerator for more than 2 hours.

2. When the time is up, take out the rice cooker and wipe it clean if there is any residual water. Then brush a little oil on the bottom of the pot, clip in the marinated tenderloin (the marinated juice doesn't need to be poured in, so this verb is used to clip in), cover the pot and press the quick cooking button. After more than ten minutes, open the lid and turn the meat over with chopsticks, then add two spoonfuls of barbecued pork sauce, mix well, cover and continue cooking until the cooking is completed.