Recipe 1: a cup of orange juice, a cup of oats, 2 slices of thin toast with jelly or jam, 1 egg, 1 banana;
Recipe 2: a cup of apple juice, a cup of milk, 3 wafers with strawberry jam, 1 scrambled egg, 1 corn cake;
Recipe 3: 1 .5 cups of grape juice, a pancake, 2 spoons of peanut butter, 1 cup of low-fat yogurt,1banana;
Recipe 4: a cup of orange juice, a cup of oatmeal with yogurt, 1 pancake, 2 eggs, 1 apple;
The biggest function of lunch is to replenish enough energy for the body, relieve the fatigue of working all morning, and "refuel" for the afternoon. Therefore, you can eat more high-protein foods for lunch, such as rice, beef, chicken, bean products, as well as various green leafy vegetables, yogurt, fresh fruits and so on. Rice is the best staple food, which can provide us with enough carbohydrates. If possible, we can eat some whole grain rice and protect our stomach. Beef and chicken can supplement us with high-quality animal protein; Soybean products containing high-quality plant protein can supplement nutrition more comprehensively; Vegetables provide us with a lot of vitamins, minerals and dietary fiber; Fresh fruit can make up for some nutrients lost in meals.
Many people like to eat high-sugar and high-fat foods for lunch, such as French fries, hamburgers, fried chicken and other fast food. They can stimulate the secretion of insulin and bile, and reduce the oxygen carrying capacity of blood, which makes people easily tired.
If you want to stay awake in the afternoon, you'd better eat more vegetarian food. Green high-fiber vegetables, such as peppers, carrots, spinach, etc., can ensure that brain cells get enough oxygen and make people energetic all afternoon. In addition, fresh fish, chicken and tofu contain a lot of tyrosine, which plays an important role in keeping your mind sharp. It should be noted that potatoes have a high starch content, so it is best not to eat them at lunch, and eating them at night will help you sleep. In the order of eating, we should eat meat first, then vegetables, and finally staple food.
Dinner menu:
Nice cold salad.
It's easy to eat and comfortable.
Cucumber in hemp juice, mashed garlic, transferred to hemp juice, photographed cucumber, and watered.
Mustard spinach
Cold celery and almonds
Bitter Melon with Sauce
Candied bitter gourd (sweet, slightly bitter)
Red radish with vinegar (sweet and sour)