1. The first group of weight loss recipes

Plan 1:

Breakfast: a cup of coffee with milk, a piece of whole wheat bread, an orange, and a boiled egg.

Lunch: One steamed sweet potato or purple potato, vegetable soup (optional), 5 boiled or boiled shrimps.

Dinner: One portion of boiled broccoli (you can dip it in some seafood soy sauce to taste), one spoonful of mashed potatoes.

Option 2:

Breakfast: a cup of black tea with milk, a piece of whole wheat bread, an orange, and a spoonful of peanut butter.

Lunch: half-filled can of tuna, a tablespoon of mashed potatoes, and a portion of boiled broccoli.

Dinner: a cup of instant oatmeal, a small plate of celery, cucumber and lettuce salad.

Warm reminder:

1. The above is for two days, so you must eat them consecutively and drink a glass of hot water before meals.

2. The coffee needs to be pure coffee. Any brand is acceptable. As long as it is not a three-in-one package and does not contain creamer, sugar or the like, the taste will be very good after adding milk. If you feel You don’t need to add too much bitter coffee.

3. Whole wheat bread is not easy to buy. If you can’t buy it, you can choose ordinary toasted bread or old-fashioned bread.

4. You can make your own mashed potatoes, or you can buy mashed potato powder and prepare it yourself. A spoonful does not refer to a soup spoon, but a ball slightly smaller than a tennis ball.

5. Canned tuna is available in supermarkets, also called tuna.

6. For oats, choose pure oats, without any additions. There is only oats in the ingredient list. For celery salad, blanch the celery and add a little Thousand Island dressing.

2. The second group of weight loss recipes

Option 1:

Breakfast: a bowl of red bean and barley porridge, a boiled egg, and some boiled Chinese cabbage ( You can dip it in some seasoned sesame sauce. A relatively simple method is to mix the sesame sauce with seafood soy sauce and a little water.)

Lunch: Steamed sweet potato or purple potato, a bowl of shredded chicken and vegetable soup.

Dinner: A bowl of corn egg custard soup (stick the chopped corn to cook the porridge, you can add a little more water and a few pieces of rock sugar. If it is not thick enough after cooking, add an appropriate amount of water starch to thicken it, and finally beat it Add an egg drop, a little wolfberry), a steamed eggplant, and a cucumber.

Option 2:

Breakfast: a bowl of red bean and barley porridge, an egg pancake mixed with cucumber and konjac shreds and enoki mushrooms. (Spread the eggs into a thin egg cake, add a little less oil, add some sesame paste, a little sugar, refined salt, MSG, and vinegar and mix).

Lunch: A bowl of corn and vegetable soup (add sweet corn segments, chicken thighs, shiitake mushrooms or crab mushrooms, Chinese cabbage, and shredded fungus. Corn is the staple food here).

Dinner: half a bowl of millet and red date porridge (don’t make it too thick, add a little more water. After this night, your belly will start to get smaller tomorrow morning), a ball of blanched spinach ( Blanch the spinach, then remove the excess water, and dip it in a little sesame sauce or soybean paste to eat.

Tips:

1. Konjac shreds are available in boxes in supermarkets, in a small box. It is enough to be eaten at one time and can be put in other soups.

2. The corn supermarket has vacuum packaging, just cut it into several pieces.

3. , The chicken legs are cooked and then shredded and added to the soup.

4. Don’t look at the relatively small amount of food in the menu, but the basic nutrition is still okay, but it is not suitable for people who are engaged in heavy physical labor. .

3. Slimming soup

I have arranged vegetable soup several times. Many friends may not understand what vegetable soup is, because it is convenient to make such a soup. It’s easy to carry out by one person. In addition, vegetables, staple foods, fungi, etc. are all available, the nutrition is relatively comprehensive, and the calories are relatively low. It is very suitable for one person to make a meal. Here are some delicious and simple ways to make it. When choosing your menu, you can choose from the following vegetable soups.

1. Corn, vegetable and shredded chicken soup

First, buy vacuum sweet corn from the corn supermarket. For vegetables, choose cabbage, then a little cooked chicken thigh, a few shiitake mushrooms or a little Crab-flavored mushrooms; then cut off the corn, remove the old roots of the shiitake mushrooms, then cut them into four pieces, and wash the cabbage. Add appropriate amount of water to the soup pot, add sweet corn, cooked shredded chicken, most of the thick soup, mushrooms can also be added at this time, add the cabbage for about 3 minutes, boil for 2 minutes and turn off the heat. It should be noted that you don’t need to add too much water, but a little more vegetables, so that you will feel full.

2. Assorted vegetable stew

The ingredients include dried tofu shreds, potato shreds, carrot shreds, cucumber shreds, fungus shreds, and a little garlic sprouts; after cutting them all, add appropriate amount of water to the soup pot. It still doesn’t need too much, then add a small clove of aniseed, a little shredded ginger, reserved potato shreds, fungus shreds, carrot shreds and boil for 3 minutes, then add dried tofu shreds, a little minced garlic and boil for 2 minutes, then thicken. Make the soup thick, then add cucumber shreds and garlic sprouts, stir it around, and finally add a little refined salt, chicken essence, and a little sesame oil.

3. Broccoli and corn soup

Half broccoli, half corn, some crab mushrooms, some shredded bamboo shoots (available in supermarkets), some shredded carrots; broccoli Cut the corn into florets, cut the corn into sections, remove some roots from the crab mushrooms, shred the bamboo shoots and carrots and set aside. Add water to the soup pot, add half of the soup stock, boil the corn sections, crab mushrooms and bamboo shoots for 3 minutes, then add the carrots. Shred and cook for one minute, finally add broccoli and cook for one minute. You can add a little gravy to make it thicker.

4. Tomato and Yam Shredded Soup

Two medium-sized tomatoes, an appropriate amount of yam, one egg, and one or two soaked fungus; first cut the tomatoes, peel and chop the yam Shred the fungus and shred it; add water to the soup pot, add diced tomatoes and boil for 3 minutes, then add shredded yam, and cook the fungus shreds for two minutes. Finally, add the egg drop, thicken a little gravy to make it thick, then add a little salt and chicken essence. Can. Many other yams can be eaten as staple food.