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Monday: chicken salad+yogurt
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.
Ingredients: chicken breast, ham, carrots, all kinds of vegetables, salt, cooking wine, pepper, sesame oil, soy sauce, sweet salad dressing.
Practice:
1. Wash carrots, peel and cut 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 stirred minced chicken and wrap a layer of bread crumbs on the surface. Put the processed chicken pieces in a pan and fry them with the amount of cooking oil on low fire.
3. Dish the vegetables together with the chicken pieces and eat them with sweet salad dressing. Carrots can be blanched before eating. When blanching, put some salt and cooking oil in the water.
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Tuesday: seafood and 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.
Ingredients: 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 clear water, onion and shredded ginger into the pot and boil, then put the sea rainbow and clam into the pot 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 10 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.
03
Wednesday: Vegetables and Corn Flocks+sweet potato porridge.
Corn flour and sweet potato are rich in crude fiber, which can clean up the large intestine and remove toxins accumulated in the body, and the calories are not high, which is the best choice for losing weight MM.
Ingredients: corn flour 1 40g, yellow bean 50g, flour 50g, egg 1 piece, appropriate amount of green vegetable leaves, small sausage1~ 2 root, half carrot root, appropriate amount of clean water, salt1spoon.
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 it until it is golden on both sides, and take it out in turn.
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Thursday: 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.
Ingredients: spaghetti, 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 with olive oil or butter in the pot, pour in minced onion and stir-fry until fragrant, add minced meat and stir-fry minced meat until the minced meat is cooked.
3. Add tomato powder and continue to stir-fry until the red oil is stir-fried, and add pizza grass to stir-fry until it is fragrant.
4. Stir-fry the pasta tomato sauce, dry the pasta sauce with small fire control to make it sticky, add a little salt and black pepper powder to taste, pour in the cooked pasta and colored pepper pieces, cook and serve, and sprinkle with cheese powder.
05
Friday: Pumpkin and Tomato Detoxification Soup+White Rice
Pumpkin and tomato detoxification soup is rich in vitamins and pectin, so it has good adsorption, can bond and eliminate bacterial toxins and other harmful substances in the body, and has the functions of dissolving fat, removing toxins 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.
Ingredients: 300g of tomato, pumpkin 1 piece, carrot 1 root, one Fuji apple, 800g of water, honey 1 tablespoon.
Practice:
1. Remove the pulp 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 on fire;
3. After boiling, simmer for 10 minute; Add apples and bring to a boil;
4. Add tomatoes, bring to a boil with high fire, and finally simmer for 10 minute.
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Saturday: fried rice with eggs+laver and egg soup.
Eggs are rich in protein, which can provide necessary calories for human body. Lecithin contained in egg yolk is an emulsifier, which can emulsify fat cholesterol into tiny particles, which can be used by the body after being removed from blood vessels. Eggs can also increase high-density lipoprotein in the blood and protect blood vessels from hardening. Porphyra can moisten the intestines and relieve constipation effectively.
Ingredients: 250g of rice, 2 eggs, 50g of green beans, a little corn kernels, 30g of carrots, 30g of minced pork, appropriate amount of salt and soy sauce.
Practice:
1. Green beans and corn kernels can be frozen, taken out and soaked in clear water, and carrots are diced.
2. Break up the eggs, fry them in the oil pan, and then serve them out. Pour a little oil into the wok, heat it, add minced pork and stir-fry for a few times, then add diced carrots, green beans, corn kernels and soy sauce to stir-fry until cooked, and finally add a little salt to taste.
3. Wash the rice clean, put it into the rice cooker, add appropriate amount of water, pour the scrambled eggs, all vegetables and minced meat into the rice cooker, and just press the cooking stall. It is recommended to wait for 5 minutes after the switch jumps up, and then press the switch to stew for 2 ~ 3 minutes to evaporate the excess water in the pot.
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Sunday: cabbage jiaozi+tomato and mushroom soup.
Cabbage contains a lot of fiber, which can moisten the intestines and relax the bowels. Mushrooms, on the other hand, contain a lot of inorganic substances, vitamins, protein and other ingredients, and the cellulose contained in them can prevent constipation and reduce the cholesterol content in the blood.
Ingredients: two tomatoes, 200g of Pleurotus ostreatus, 0/50g of Flammulina velutipes/kloc-,50g of coriander, a little chopped green onion, salt and monosodium glutamate.
Practice:
1. Stir-fry chives in a hot pan, then add half of tomatoes and stir-fry to get juice, and then add Pleurotus ostreatus and stir-fry until the Pleurotus ostreatus is obviously soft.
2. Add water to the pot and cook for 5 minutes. Add Flammulina velutipes, and when the water in the pot boils again, add the other half of the tomatoes.
3. After the tomatoes become soft, add salt and monosodium glutamate. Turn off the heat, add coriander and stir.
A week's dinner diet will keep you from getting tired of eating for a week. Friends who lose weight should try it.