1, 1 boiled egg + appropriate amount of cabbage + a stack of fungus mixed with cucumber + 1 small bowl of pumpkin porridge

Recommended reason:

pumpkin calorie is low and can be lower blood sugar, the pectin contained in easy to enhance the sense of satiety at the same time can maintain its nutrients.

Eggs can be supplemented with protein, cabbage, fungus and cucumber are low-calorie food and dietary fiber, a strong sense of satiety, suitable for evening consumption.

2, purple cabbage and kale mixed with bell peppers and cucumbers + tomatoes, purple cabbage and egg soup + 1 corn

Recommended reasons:

Corn is rich in dietary fiber, which enhances the sense of satiety, reduce your desire for other foods, while low calorie.

Seaweed kale, bell peppers, and cucumbers are delicious and nutritious when paired together, and are low in calories and high in vitamins.

Tomato and purple cabbage egg flower soup can enhance satiety and nutrition, and also low-fat food, fat loss can eat more.

3, cabbage and tofu soup + cold seaweed shredded + slice of whole wheat bread (or 1 egg + moderate amount of vegetables + multi-flavored simple meal)

Recommended reasons:

Whole wheat bread belongs to a kind of coarse grains, a strong sense of satiety and low calorie, it is a lot of fat loss people must eat a kind of food.

Cabbage and tofu soup, nutritious and fat loss, calories are also low, is a good fat loss food.

Shredded kelp is rich in iodine, iodine "is essential to the human body 'life elements. Adults need about 100 micrograms of iodine per day - 150 micrograms.

Professor Yan dietitian reminded us that dinner should not eat high-calorie food, because less exercise in the evening, eat more easily lead to the accumulation of calories, if you have a night socializing, you can put to reduce the lunch calorie intake, you can eat more flavors of simple meals, can enhance the sense of satiety, there can be calorie control. If you don't have time to do lunch at night, you can also replace it with a multi-flavored meal!

Anyway, the principle of fat loss is that the calorie intake should be less than the calorie consumption, so as to promote the fat burning, to achieve the purpose of fat loss.

Want to know how to eat fat loss and fat burning recipes for lunch and dinner, please click on the attention! Locked Professor Yan health research institute, professional attitude of the Institute, more exciting waiting for you Oh!

Nutritionist with healthy meal recipes 2

Healthy meal recipes with the formula, starting with the 7 nutrients

Carbohydrates are the head of the table to provide our body with energy, like the body's No. 1 generator. Our body and head can't function without energy, and glucose is the only designated energy supplier for the brain. So that's why it's so easy to get energized in the morning when you're working without breakfast.

Generator #1 - Carbohydrates

If you don't get your carbs in, fat, the #2 generator, comes on.

Generator #2 - Fats

When both generators #1 and #2 go on strike, the body turns to protein, the #3 backup generator, to energize our bodies, like chicken, duck, and fish.

Generator #3 - Protein

Vitamins and minerals are not needed in large quantities, but are indispensable, mainly in fruits and vegetables.

And 2 more are water and fiber!

Complaints about good skin, we will say that the other side of the tender can be pinched out of the water, but you can congratulate you in advance, regardless of what gender, more than half of our body is water. You want to stay healthy, but you also want to look good? Drinking enough water and milk every day is necessary~

Fiber is a carbohydrate that the body can't digest and can help remove intestinal waste. If you can't poop for a few days, you're probably eating too little dietary fiber.

How much is the right amount to eat each day?

(1) Carbohydrates are mainly in the staple food

In general, adults should not eat less than 3 taels of staple food per day. Coarse and fine collocation, each meal to eat seven or eight minutes full can be. Carbohydrates are in steamed bread, rice, noodles, potatoes, sweet potatoes, yams, red beans, kidney beans, peas.

But like sweet potatoes, potatoes, yams, taro, lotus root, etc., although cloaked in the garb of vegetables, but in fact the starch content can be quite a lot, do the staple food can be, about 2 ~ 3 two of this kind of starchy vegetables = half a two staple food.

Take breakfast as an example:

Bakery whole wheat bread slices can also be used as an alternative, but pay attention to the list of ingredients, add more than 50% of the whole wheat flour is considered to be more qualified whole grain food.

Not used to eating mixed grains, feel bad taste, can be mixed beans, vegetables, corn kernels and rice cooked together, both added fiber and can replace part of the staple food. And also get more vitamins, dietary fiber, minerals, carotenoids and other nutrients Oh.

(2) vitamins and minerals are mainly in fruits and vegetables

Vegetables can be eaten 1 to 1.5 pounds per day.

When choosing vegetables, remember the "3:2:1 principle", that is, every day to eat a pound of vegetables, leafy vegetables: melon vegetables: fungi and algae = 3:2:1.

Some vegetables and mushrooms such as greens, lettuce, fungus, mushrooms, etc., can be washed the night before, cut, blanched in boiling water for a seven minutes. After cooked, fish out, immediately put in a sealed box, refrigerated. The next morning or at noon for lunch, ding it in the microwave oven and sprinkle it with a little salt or soy sauce and vinegar. With the staple food just mentioned, a meal of vitamin C, B, calcium and vitamin K, dietary fiber on the complete work.

Fruits: 200-350 grams a day, almost 1-2 ordinary apples so heavy, try to choose the water.

General breakfast eaten in a hurry, the proportion of nutrients is not good, you can come to a bit of fruit, or take to work to eat, work intervals such as 10:00 a.m. 15:00 p.m. or so to add a meal.

Such as cucumbers, tomatoes, etc. will be counted as fruit, the amount of vegetables do not eat them because they eat less oh.

(3) protein is mainly in the meat and soy inside

In fact, eating meat is also very delicate, such as the recent dinner to eat barbecue, barbecue, hot pot, roasted sheep, the best about at noon, and do not think that meat less eat their own loss, eat more is not good for health, eat enough 1 ~ 3 two lean meat is almost.

Breakfast is recommended to choose to eat lean meat, for example, you can put some shredded chicken in the breakfast porridge, fresh and nutritious. Breakfast and lunch to eat some high-quality protein, you can make the day full of spirit, because the protein digestion is slow, strong sense of satiety, if you put too much in the evening to eat, before going to bed will feel clogged in the stomach.

Every day you can drink a box of 250ml of plain milk, or afternoon tea when you are hungry - 1 box of yogurt. If you buy coffee with milk in the morning and want to refresh yourself, then you can cut down to drinking 200ml of plain milk today. Or drink powdered milk (25 grams of powdered milk ≈ 180 ml of milk).

If you're not a cerebral bricklayer, but a physical bricklayer, you can drink a little more milk, 300-400ml for women and 500ml for men. want to limit fat or lose weight, just choose low-fat or skim milk. The average person chooses ordinary plain milk is good.

Milk intake is sufficient to ensure high quality protein, but also meet the requirements of the daily calcium intake of 800mg.

(4) Soy is another source of high quality protein

Soy products: it is not recommended to eat too many fried soy products, such as fried rattlesnake.

Soybeans are a good source of plant protein. Drinking soy milk and eating soy products, such as dried tofu, cold tofu, and tofu skins are fine. If you want to eat meat for dinner, you may want to replace too much meat meat with soybeans and soy products.

This kind of tofu does not supplement calcium, take a look before adding to cart

Nutritionist with: 1 week of healthy weight loss meal recipes

Nutritionist with: 1 week of limited energy balanced weight loss meal recipes weight loss formula

weight loss breakfast = staple food 50g + 1 egg + skimmed Milk 250ml

Fat loss lunch = staple food 50g + lean meat 50g + dried bean curd 50g + vegetables 250g

Fat loss meal: fruit 150g

Fat loss dinner: staple food 50g + lean meat 50g + vegetables 250g

The whole day with 20g of oil, 6g of salt