A complete book of diet recipes for reducing weight and fat. In daily life, the proportion of three meals in a reasonable diet is 30%: 40%: 30%. Generally, the recommended calorie intake is 1500 calories, that is, 450 calories for breakfast, 600 calories for lunch and 450 calories for dinner. The following is a list of recipes for weight loss and fat reduction meals.
Diet Diet Diet Daily 1 Diet Lunch Diet 1. Egg Roll
Soak rice cakes in cold water for 30 minutes before use. If you are in a hurry in the morning, you can also make it the night before.
Raw materials (2 persons)
2 eggs, olive oil 1 tablespoon, 20 pieces of rice cake, half a tomato and a little tomato sauce. Sauce: cooking wine 1 tablespoon, soy sauce 2 tablespoons, sugar 2 tablespoons.
method of work
1, put the soaked rice cake slices into a dry pan and fry them.
2. After the rice cake turns yellow, put the sauce in the egg and mix well, then pour it into the pan together.
3. After frying, put it on a plate, put diced tomatoes on it, and drizzle with tomato sauce.
Diet for slimming lunch II. Vegetable rice
Add fresh vegetables to the freshly steamed hot rice, and you can enjoy the rice with the unique flavor of vegetables. In addition, scallop contains vitamin B 1 and taurine, which can lower cholesterol and decompose fat.
Raw materials (1 person)
30g of rice, 3 tablespoons of cooking wine, 2 cups of soy sauce 1 tablespoon, clear water, 0/0g of celery/kloc-0, 0g of leek10g, Pleurotus eryngii10g, and 2 scallops.
method of work
1, put the washed rice into the rice cooker, then pour in cooking wine and soy sauce, cover the lid and start cooking.
2. Cut water celery, leek and Pleurotus eryngii into the same size.
3. Put the scallops in boiling water for a while. Add 2 and blanched scallops into the cooked rice and mix well to make a delicious vegetable rice.
Diet for slimming lunch III. Pork burdock cake
Japanese people like to eat burdock very much, because burdock has the effect of anti-aging, so you can always stay young if you eat it regularly. When cooking this dish, you should first cover the pan and stew it, then open the pan and turn it over, and finally cover the pan and stew it until it is cooked. The grasp of time is its skill.
Raw materials (2 persons)
Burdock 1 2, pork stuffing 1 20g, egg12, ginger12, a little salt and pepper, 2 tablespoons starch, olive oil1tablespoon. Sauce: garlic 1 petal, 2 tablespoons of cooking wine, 2 tablespoons of soy sauce, and sugar 1 tablespoon.
method of work
1, shredded burdock, soaked in salt water 10 minutes, and then taken out.
2. Add shredded burdock, pork stuffing, eggs, minced ginger, salt, pepper and starch into the bowl and mix well.
3. After putting olive oil in a hot pan, add 2 and fry over low heat. 4. When it is half-ripe, add the sauce and continue to fry until both sides are browned.
Diet lunch recipe four, kohlrabi wrapped beef
The ingredients used in this dish are kohlrabi with lower calories than rice paper. Potassium in kohlrabi can eliminate sodium accumulated in the body. Moreover, kohlrabi is rich in vitamins, which helps to treat acne. This is a dish worth recommending.
Raw materials (1 person)
2 pieces of kohlrabi, beef stuffing 1 00g, soy sauce 1 tablespoon, onion 1/3, carrot 1/4, refined salt, a little pepper, garlic1petal, and a little radish seedlings.
method of work
1, put kohlrabi in a steamer and steam for 4 minutes.
2. Add garlic paste and soy sauce into the beef stuffing and mix well.
3. Cut onions and carrots into fine powder.
4. Put the beef stuffing into a pan and stir fry. Do not put oil in the pan and stir fry with low heat.
5. After the beef in the pot changes color, add onions and carrots and continue to stir fry for 4 ~ 5 minutes. Then add salt and pepper to taste, and wrap it with 1 kohlrabi. Finally, put radish seedlings on it.
Diet lunch five, burdock spaghetti
This dish makes it easy for you to eat spaghetti at home. Burdock, which can eliminate toxins in the body, is especially used in cooking, which is delicious and healthy. If you don't detoxify at ordinary times, a lot of toxins will accumulate in your body, which will not only hinder fat metabolism, but also make your skin rough, so pay more attention.
Raw materials (1 person)
50g of pasta, 50g of burdock, 0g of lotus root 1 0g, 5 tablespoons of olive oil1,a little dried laver. Sauce: 2 tablespoons of cooking wine, 2 tablespoons of sugar 1 tablespoon of soy sauce, and 2 tablespoons of refined salt 1 teaspoon.
method of work
1, after the pasta is cooked to be 90% ripe, put it in a sieve to drain the water (the sauce is prepared in advance).
2, burdock peeled and cut into silk, lotus root peeled and cut into thin slices. After putting olive oil in the pan, add shredded burdock and lotus root slices and stir fry.
3. After the shredded burdock and lotus root slices are fried, add the red pepper slices and 1 spaghetti, as well as the prepared sauce, stir-fry for a while and then serve. Finally, cut the dried laver into filaments and put it on it to make it.
Diet for weight loss lunch 6. Soy bean skin konjac sushi
This is a slimming sushi with konjac instead of rice. The low calorie of konjac helps to lose weight, and its ceramide content is 7 ~ 8 times more than that of rice. If the human body lacks ceramide, the skin will appear aging phenomena such as wrinkles and freckles, and konjac can prevent these problems.
Raw materials (2 persons)
8 pieces of bean skin with seasoning oil, 2 pieces of onion1/,4 pieces of carrot1/,0/00g of konjac100g, and a little mustard.
method of work
1, cut onion and carrot into fine powder.
2. After the konjac is cut into long strips, it is also cut into small pieces. 3. Stir 1 and 2 evenly and put them into the bean skin. 4. Bake in the oven for about 3 minutes.
Diet recipes for slimming and fat-reducing meals Daily 2 Diet recipes for fat-reducing and nutritious meals Practice 1
Sauté ed sausage with Chinese kale
material
Ingredients:
Sausage 300g kale 600g
Accessories:
3 teaspoons of salt and proper amount of Yi Shu Hall hemp oil.
method of work
1, sausage oblique slice.
2. The leaves are opened and the stem of Chinese kale is cut in a cross, as shown in the figure.
3. Blanch the kale (put a spoonful of salt in the water), add the kale after boiling water, and blanch for 1-2 minutes.
4. Take out the kale and drain the water for later use.
5, pour a spoonful of Yi Shu hall sesame oil to moisten the pot, add sausage to refine oil (in the case of sausage fat), if not, fry the sausage directly.
6. After the bacon is half cooked, pour the kale into the pot and stir-fry until the fragrance floats out, then put the salt out of the pot.
7. Beautiful completion
Tips
1, when frying sausages, you don't need to put too much oil, because sausages will produce oil. Choosing hemp oil can better match the effect of Chinese kale.
2. When blanching kale, put salt or vinegar to keep the kale green.
Method 2 of diet recipe for reducing fat and nutritious meals
Boiled chicken
material
Ingredients: chicken1000g,
Seasoning: 50g of green onion, 20g of ginger, 0/0g of cooking wine, 0/0g of vegetable oil, 3g of salt and 0/0g of monosodium glutamate.
method of work
1, gut the chicks, cut them in half, blanch them with boiling water, and take them out to control the moisture;
2, 40 grams of onion is cut into sections, 10 grams is shredded for use;
3. Slice ginger15g, and shred 5g for later use;
4. Put the pot on a strong fire, pour in clear water, put the chicks in, add cooking wine, onion and ginger slices, boil it, cook it slowly with low fire until it is cooked, take it out and change the knife to plate;
5. Place the wok on a strong fire with gold, add vegetable oil to heat it, add shredded onion and shredded ginger, stir-fry for a few times, pour in cooked chicken soup, add refined salt and monosodium glutamate to taste, and pour it on the chicken nuggets.
Method 3 of diet recipe for reducing fat and nutritious meals
Millet pumpkin porridge
material
Raw materials: millet 1000g, pumpkin 300.
method of work
Practice: peel the pumpkin and cut into pieces, wash the millet and soak it in water for 20 minutes; Prepare half a bottle of boiling water, pour it into the rice cooker, and cook with millet for 30 minutes; When cooking millet, mash the pumpkin with a blender (omit it). After 30 minutes, add the pumpkin and cook for 15 minutes, stirring it from time to time to avoid sticking to the pot.
Diet for slimming and fat-reducing meals Daily 3 Diet for fat-reducing meals A week Practice 1
Fried peas with vegetables
material
Dutch beans 1 50g, half an onion, carrots1piece, a few ginkgo nuts, salt, oil, chicken essence and sugar.
method of work
1, prepare the materials
2. Cut the onion into small strips, remove the stems and tendons of the peas, peel and slice the carrots, remove the shells and clothes of the ginkgo, boil the carrots and ginkgo in water for 5 minutes, then pick them up and drain the water.
3. The peas have been scalded with boiling water. Don't be too long when scalding. When watching the peas turn green, you should pick them up, then immediately soak them in cold water to cool the river and drain them.
4, hot oil pan, stir-fry carrots
5. Add onions and stir fry a few times.
6. Add ginkgo, stir fry, and sprinkle 1 tablespoon of water while frying.
7. Pour in the peas and stir well. Add salt and sugar (just a little) and stir quickly for a few times.
8, put some chicken essence before cooking, and you can put it on the plate.
One-week recipe for fat-reducing meals practice 2
Vegetarian celery
material
Ingredients: 500g celery,
Seasoning: 4g of salt, 3g of monosodium glutamate, 5g of sesame oil15g, 4g of vinegar.
method of work
1, celery is washed and cut into 4 cm long pieces.
2. Blanch the celery in a boiling water pot, remove it, put it in cold water for cooling, then take it out and drain it, put it in a plate, and mix it with refined salt, monosodium glutamate, sesame oil and vinegar.
One-week recipe for fat-reducing meals practice 3
Su Yan nan gua
material
Japanese pumpkin is 200g, raisin is 35g, yellow mustard10g, green mustard10g, and low-fat salad is 65g.
method of work
1, clean the pumpkin, remove the seeds, and cut the skin into thick slices.
2. Put the pumpkin slices with the method of 1 into a steamer and steam for about 10 minutes until they are soft, and then take them out.
3. Mix all the sauce ingredients evenly, pour them on the pumpkin slices in practice 2, and sprinkle with raisins.