The concept of diet meal: what is a box lunch? What kind of lunch is popular in Europe and America? Now let's take a look at the hidden secrets in MEAL PREP's balanced diet.
Meal+preparation = preparing lunch.
[Meal] [Preparation]
The convenience of achieving ideal PFC balanced nutrition perfect score
The lunch prepared here sets the target intake (g) of PFC, which is converted into calories respectively. The target intake of PFC is also plotted as a percentage to represent the achievement rate of each lunch (but the target intake of low-sugar recipes is different, so the calorie ratio of PFC is simply represented as a pie chart). Every box lunch is nutritious, so it is strongly recommended to modern people who are always busy, trying to lose weight and diligent in muscle strength training.
Take out the microwave oven from the refrigerator when you want to eat.
Cook four meals at a time and freeze them for later use. When you want to eat them, put them in the microwave oven and reheat them, so you can taste the delicious food like fresh cooking at any time. It's convenient to prepare 2 ~ 3 kinds of lunch boxes on weekends. You can make your own lunch or dinner, or serve them to your family. On days when you can't find time to cook by yourself, or before and after muscle strength training, preparing lunch boxes is also very suitable for maintaining a balanced nutrition.
The ideal diet during weight loss is not only suitable for people who are doing muscle strength training, but also suitable for people who are losing weight. Eating a prepared lunch for three meals can help you build your ideal figure. When using a sugar-restricted diet, exercise+diet control, precautions vary from person to person!
People on a sugar-restricted diet should eat enough fat.
People who exercise and control their diet eat high-protein, low-fat and low-calorie meals.
People who are losing weight are especially recommended to eat prepared lunch. Recently, "sugar restriction diet" and "exercise+diet control" are the mainstream methods to lose weight, both of which attach great importance to diet control. Some people think that you can eat anything else as long as you don't eat the main meal, while others think it's best not to eat carbohydrates and lipids. In fact, these concepts are all wet. Even if you don't eat carbohydrates, if you eat high-calorie and high-fat foods for three meals, or if your diet is all ultra-low-calorie, it may even be harmful to your health.
Sugar-restricted diet usually reduces calories, so remember to fully absorb lipids and eat more vegetables instead of staple food.
People who lose weight with exercise and diet control should try to prepare meals with high protein, low fat and low calorie because exercise requires a balanced diet. It is suggested that you refer to the use of chicken muscle and white meat and fish to prepare meals.
Diet lunch recipes are open to the public. 1. Vegetable chicken fillet lunch.
Image source: provided by Chua's culture
Slice chicken fillet with low fat and high protein into meat rolls, and use the stored ingredients to complete the side dishes. Cooking is easier with less materials!
Check [[Reheat Time]
Microwave oven 600W 6 minutes and 30 seconds
total
Heat: 470 kcal
Protein: 38.5g.
Lipid: 7.5g.
Carbohydrate: 59.9 grams
Salt: 2.5g.
Chicken fillet with vegetables: highlight the flavor of mustard seeds and the next level.
Image source: provided by Chua's culture
Calories: 127 kcal (1 meal)
Protein: 24. 1 g (1 meal)
Lipid: 1 .5g (1serving)
Carbohydrate: 3.3g( 1 meal)
Salt: 1 .3g (1serving)
Materials (4 meals)
Chicken fillet ... 8 strips (400g)
Salt ... 2/3 teaspoons
Chili ... a little
Mustard seed sauce ... 1 spoon
Green asparagus ... 4.
Carrots ... 80g
The way of doing things
1 asparagus shred and cut into half lengths. Cut carrots into shreds.
2 After the tendon is removed from the chicken tenderloin, cover the chicken tenderloin with baking paper and make it into thin slices with tools such as mortar pestle.
Sprinkle salt and pepper on 2 and coat with mustard sauce. Put it on 1 and roll it into a meat roll. Each 1 meat roll is wrapped in aluminum foil.
4 3 Put it into the pot, cover the lid and heat it over medium heat. Turn it over from time to time, and fry the whole meat roll 10 minutes or so.
After a little cooling, open the aluminum foil paper and cut it into palatable sizes.
Braised wild tofu with kelp.
Image source: provided by Chua's culture
Calories: 106 kcal (1 meal)
Protein: 1 0.4g (1meal)
Lipids: 5. 1 g (1 serving)
Carbohydrate: 5.2g( 1 meal)
Salt: 1 .2g (1serving)
Materials (4 meals)
Cumbers (dry) ...10g
Gaoye tofu ... 2 pieces
Canned salmon in water ... 1 can (90g)
Hongxi Mushroom ...100g
A
Soy sauce ... 1 tablespoon
Wei … 1 spoon
The way of doing things
1 kelp is washed quickly and then soaked in water. Reserve 200 ml of water for soaking kelp.
Soak the high-leaf tofu in water, squeeze it thoroughly and wash it, then squeeze the water dry and cut 1 block into 8 equal parts.
Red mushroom was torn to pieces.
4 1 kelp and water soaked in kelp are poured into the pot, then 2 and 3, together with salmon and material A in the soup, are covered and cooked for about 10 minutes on medium heat until the marinade is dry.
Cereal rice 1 50g (1serving)
Image source: provided by Chua's culture
Heat: 237 kcal
Protein: 4.0 grams.
Lipid: 0.9 g
Carbohydrate: 51.4g.
Salt content: 0.0g