Breakfast is the most important meal of the day, because children have heavy classes in the morning. (At present, it is a holiday, so important homework and activities can be carried out in the morning.) So nutrition accounts for 35% of the whole day, mainly from meat.

Class, milk eggs and pasta, vegetables and fruits. Get up at 7 to 8 o'clock in the morning, because it is summer, it is best to drink 20 ml of honey warm water on an empty stomach (because the stomach is not good, you must eat hot food in the morning, but you can't eat it)

It is better to have breakfast within 20-30 minutes. The following is the recipe every morning. It is best to eat it according to the above every day. If there are special circumstances, you must eat an egg, a glass of milk and half an apple.

A steamed stuffed bun instead. Monday: Porridge with minced meat: a bowl (put two or two pieces of minced meat, a small amount of carrots, lettuce tips, fresh fragrant shavings and a small amount of salt in the pot for 40 minutes)

One bean paste bun

A small portion of celery and dried bean curd (fresh celery, shredded bean curd, shredded cabbage and shredded green pepper, stir-fried)

One fruit (banana, apple, pear) half an hour after a meal or around ten in the morning.

Tuesday: Oatmeal porridge: a bowl (shredded ham, shredded carrot, boiled with vegetable leaves in a little salt, and then put oatmeal to adjust the taste)

One meat bag with sprouts.

A small dish of assorted kimchi (made of red pepper, Chinese cabbage, pickled mustard tuber, cucumber slices, etc.) can also be bought in the supermarket.

One fruit (watermelon, grape, etc.) half an hour after a meal or around ten o'clock in the morning.

Wednesday: a bowl of black jujube porridge (two handfuls of soaked black rice, four red dates, a small amount of dried bean curd and corn kernels, simmered for one hour with a small amount of sugar)

Fresh meat steamed buns two.

A small portion of garlic, vines and vegetables

One fruit (banana, pear) half an hour after a meal or around ten o'clock in the morning.

Thursday: a bowl of preserved egg lean porridge (rice, a preserved egg, a small amount of Jiang Mo, minced meat, celery, ham, chopped green onion and salt).

Half a jam bread.

Boiled an egg.

One fruit (watermelon, apple) half an hour after a meal or around ten o'clock in the morning.

Friday: eight wonton soup (wonton soup, a small amount of shrimp skin and seaweed, cooked together, seasoned with chopped green onion)

A small portion of mashed potatoes (mashed potatoes with carrot, stir-fried with salt and chopped green onion)

A small portion of fruit salad (cut half an apple, half a banana, half a pear, a small amount of watermelon and grapes, and mix with a small amount of sugar, salad dressing and jam)

Saturday: A bowl of rice and sweet potato in sweet potato porridge (put rice and sweet potato in the pot and boil it with low heat to make porridge and put a little sugar).

One corn steamed bread

Cold mixed three silk and a small dish

A watermelon half an hour after a meal or around ten in the morning.

Sunday: one red oil dumpling (three pork stuffing, three leeks and three cabbages)

One fruit (banana, pear) half an hour after a meal or around ten o'clock in the morning.

Lunch is also a very important meal, which accounts for about 40% of the whole day's nutrition. In summer, due to the hot weather, it is best to choose food that clears away heat and appetizes, and keep the food fresh.

Do a lot at a time, and don't buy a lot of fresh ingredients at a time, because food goes bad easily in summer. In lunch, adding a proper amount of dairy products is beneficial to supplement the absorption of calcium and enhance resistance. Because of the hot weather, I added it to the recipe.

Soup, which is helpful for appetizing and increasing moisture, can achieve the best effect when soup is drunk before eating.

Repeated lunch recipes: Monday: school milk or a box of pure milk 20 minutes before meals.

Steamed egg with meat pie (break an egg, add a little salt and monosodium glutamate, and steam it in a pot. Fried with mashed potatoes, minced meat and shredded carrot salt into a cake, and put it on steamed eggs and sprinkle with chopped green onion)

Winter melon and shrimp skin soup (cut winter melon into small squares, wash a small amount of shrimp skin, add Jiang Mo, salt, cook into soup and sprinkle with chopped green onion)

Cauliflower with garlic paste

A small bowl of rice

In the afternoon, you can have a cup of fruit shaved ice and a small cake as afternoon tea.

Tuesday: school milk or a box of pure milk 20 minutes before meals.

Shredded kelp soup (cooked kelp, shredded pork and pickled mustard tuber are added with a small amount of green leafy vegetables to make soup)

Shredded pork liver with leek (mix a small amount of shredded lean meat into shredded pork liver, add black fungus, leek and red pepper, and stir-fry)

Minced meat tofu (tofu is cut into small pieces, soaked in water first, and cooked with minced meat and fragrant shavings)

A small bowl of rice

In the afternoon, you can eat a banana and a small piece of bread as afternoon tea.

Wednesday: school milk or a box of pure milk 20 minutes before meals.

Braised pork ribs with potatoes

Kung Pao Chicken Diced (chicken diced in twos, peanuts fried in a small amount, green pepper diced in a small amount, lettuce diced and chicken diced stir-fried)

Xiangru Chinese flowering cabbage (one Chinese flowering cabbage, fished with boiling water, savored, cooked with mushrooms, put into a pot, and dipped in a savory hook).

Porphyra egg drop soup (washed laver, boiled lard ginger flower, then put laver, then poured egg liquid into the pot and sprinkled with chopped green onion to taste)

A small bowl of rice

In the afternoon, you can eat a small sorbet or a small snack as afternoon tea. Thursday: school milk or a box of pure milk 20 minutes before meals.

Hot chicken is full of blood (boil a small bowl of chicken blood in boiling water, cut it into small pieces, cut ginger and green pepper into small pieces, add oil to the pot, and finally pour chicken blood into the pot)

Corn kernels with green peppers (washed with green peppers and fried with corn kernels for seasoning)

Fish with pickled vegetables (Sauté ed pickled vegetables with wild pepper soaked in ginger in a pan, add broth, boil, add coded fish fillets, cook and season).

In the afternoon, you can eat an apple and a small snack as afternoon tea, a small bowl of mung bean porridge, Friday: school milk or a box of pure milk 20 minutes before meals.

Scrambled eggs with tomatoes

Muru fried pork slices

Chinese Cabbage and Tofu Soup

Cold rattan vegetable

A small bowl of rice can eat a small bunch of grapes in the afternoon.

Saturday: school milk or a box of pure milk 20 minutes before meals.

Stewed chicken soup

Fried shredded potatoes with green pepper

Sliced pork with cucumber and fungus

A pear can be eaten in a small bowl of rice in the afternoon. Sunday: stewed tomato sparerib soup (the ribs are washed and cooked with ginger pieces, and when they are almost cooked, they are added with tomato pieces and salt to taste, and chopped green onion is added into the pot).

Stir-fried Chinese cabbage

Shredded pork liver with celery (same as shredded pork liver with leek _)

Cold mixed three silk and a small dish

A small bowl of rice can eat a watermelon in the afternoon.

It is best not to eat sweets before and after dinner, because there is less activity at night, and eating too much sweets can't be absorbed by the body. Long-term accumulation in the body will help to form obesity. It is best to eat seven minutes full at night, and it is best not to eat fruit after dinner. As the saying goes, eating fruit in the morning is gold, eating fruit at noon is silver, and eating fruit at night is equal to zero. Eating too much fruit at night will not absorb its nutrition. It's summer now. Although it takes a long time to do activities after dinner, it will consume a certain amount of physical strength, but as long as we strictly follow the recipe for morning and noon.

Nutrition, at night, the body does not have to bear so much energy to digest food, and the gastrointestinal tract should have a rest, so don't eat too much and too full at night, and don't eat food that is not easy to digest.

Monday: cold cucumber

Stir-fried wax gourd

scrambled egg with tomato

A small bowl of mung bean porridge

Tuesday: a bowl of crucian carp soup

Stir-fried phoenix tail

Celery pig liver

A small bowl of rice

Wednesday: a portion of Sam sun soup.

Green pepper corn kernels

Fried carrots with pork

A small bowl of rice

Friday: radish yuanzi soup

Stir-fried green vegetables

A small bowl of fried meat rice with winter melon

Saturday: Fried shredded carrots.

tomato

A small bowl of sliced rice with mushrooms.

Sunday: shredded beef with green pepper

Cold-mixed three silk noodles

Hongtiao porridge

There must be a fixed schedule during the diet according to the recipe. It is best to get up at around 8: 00 in the morning, take a lunch break after 1: 00 noon, and go to bed at 10: 30 in the evening.

After the food is cooked, you must eat the same amount of everything. You can't just eat the food you usually like, and don't eat what you don't like. It's better not to eat snacks if you eat less every day, because those will affect your dinner intake.

Make notes by yourself every day to record what you have eaten, whether you have eaten according to the menu, whether you have completely consumed food and eaten more snacks. This helps to count the nutritional progress in the early stage and the changes of the body itself, and can adjust the types of recipes at any time to help the best absorption of nutrition. As long as you stick to it, you will get a healthy and strong body, which can't be replaced by taking more medicine! ! ! !