Breakfast: 1. Four slices of whole wheat peanut toast, peanut butter1teaspoon. 2. Cucumber, tomato three-color salad, 50 grams of cucumber slices, cucumber slices and tomato slices. 3. Diluted orange juice, 2 oranges.
Lunch: 1. Half a bowl of germ rice. 2. Spinach beef: 80g of spinach, 40g of beef, oil1teaspoon. 3. Mushroom tofu: 0/0g of mushrooms12 pieces of tofu1/2 pieces of soy sauce and vinegar. 4. Radish broth: 60g of white radish.
Dinner: mushroom and cabbage soup
Cooking method: 50 grams of onion, cabbage100g, mushrooms100g, parsley100g, cut into blocks or strips, add 4-5 bowls of water and add appropriate seasonings.
Description of nutritional components: The water content of fresh cucumber is the highest among vegetables, which can be used as raw fruit to quench thirst without the burden of calories. Rich in potassium, diuretic and antihypertensive, it is a holy product for obese people to lose weight. Mushrooms are rich in protein, carbohydrate crude fiber, calcium and iron, which can promote the absorption of calcium.
Tuesday: Bean sprouts and shredded green pepper soup day
Breakfast:1.Salad snack package 2. Wheat germ milk
Lunch:1.Germ rice 2. Shrimp rolls 3. Fried kale 4. Seaweed soup.
Dinner: bean sprouts and shredded green pepper soup
Cooking method: 30g of lily (dry), 0/00g of soybean sprouts/kloc-,0/00g of shredded green pepper/kloc-,0/00g of auricularia auricula/kloc-,and all the materials are cooked with 4-5 bowls of water. Seasoning can be added by yourself or diluted to taste the broth.
Description of main nutrients: Wheat germ for lunch, with a large amount of vitamin B 1 and lecithin, can help the development of brain power and improve learning efficiency. Kelp contains fucoidan, iodine, and various vitamins and minerals. It is not only a nourishing food with rich nutrition, but also beneficial to the prevention and treatment of hypothyroidism, and can strengthen the systemic metabolic function.
Wednesday: Cucumber Flammulina velutipes Soup Day
Breakfast: 1. Wholemeal steamed bread with eggs 1 piece, fried eggs 1 piece, oil1teaspoon 2. A cup of soybean milk.
Lunch: 1. Ruyi Noodle 1 Bowl of Qingjiang Cabbage 1 00g, Sesame Oil1teaspoon 2. Wolfberry Luffa Soup 3. Steamed eggplant with shallots.
Dinner: cucumber and Flammulina velutipes soup
Cooking method: 80g of golden nail mushroom, 20g of dried mushroom, 0/00g of cucumber/kloc-,0/00g of abalone mushroom/kloc-,a little of coriander, peeled and sliced cucumber, sliced abalone mushroom and mushroom, cooked with Flammulina velutipes with proper seasoning, and added with some coriander.
Description of main nutrients: Soybean milk is rich in vitamin A, vitamin B group and minerals such as potassium and calcium, which has the effects of moistening skin and resisting cancer. Luffa contains extremely low calories, which can clear away heat and phlegm, induce diuresis and detoxify, and strengthen the body's immune function. It is the best natural food for modern people to prevent cancer.
Thursday: Burdock Radish Bean Soup Day
Breakfast: 1. chopped green onion cereal salty porridge: cereal (cooked) 1 bowl, minced meat 1 two, chopped green onion a little 2. Yogurt fruit salad: 3 apples, 4 strawberries and 1 banana.
Lunch: 1. germ rice 2. Hundred leaves of cabbage: 100 leaves of 25g, 60g of cabbage, oil 1 teaspoon 3. Coriander beef: 50g of coriander, 2 ounces of beef, oil1teaspoon 4. Laver tomato soup: 50g of tomato, a little laver.
Dinner: Burdock, radish and bean soup
Cooking methods: burdock100g, white radish100g, carrot100g and soybean 50g. Cut burdock, white radish and carrot into pieces, add 4-5 bowls of water with edamame, and add appropriate amount of seasoning or broth.
Description of main nutrients: Yogurt is solidified fermented milk, which can replace edible salad dressing to reduce unnecessary heat accumulation. Xuecai, also known as Xuelihong, is the tender stem and leaf of mustard, rich in vitamins and minerals, which is of great help to human growth and development and maintaining physiological functions.
Friday: Lettuce and Cauliflower Soup Day
Breakfast: 1. Fruit: 2 slices of watermelon. 2. Macaroni salad: 50g of cooked macaroni, 50g of assorted vegetables, 0/2 tablespoons of salad dressing1tablespoon of raisins.
Lunch:1.Half a bowl of germ rice. 2. Chicken curry: 2 pieces of chicken, 40g of potato, 0//2 tablespoons of oil and curry powder. 3. Cold bean sprouts: mung bean sprouts100g, a little sesame oil. 4. Mushroom bamboo shoot soup: 50g of bamboo shoots and 3 mushrooms.
Dinner: Lettuce and Cauliflower Soup
Cooking method: lettuce120g, cauliflower150g, and four-color vegetables (frozen) 80g. Cut lettuce into appropriate size, cut cauliflower into pieces, add frozen vegetables bought in the supermarket to cook soup, and add appropriate seasoning.
Description of main nutrients: Raisins are sacred products for nourishing blood and moistening skin for adolescent girls, which helps to adjust discomfort during physiological period and make skin smoother and ruddier. Bean sprouts can prevent gum bleeding and scurvy. On the other hand, they can protect skin and whiten skin, which is an essential element to beautify the skin.
Saturday: Mushroom and Chinese Cabbage Soup Day
Breakfast:1.muffin+honey 2. rice milk
Lunch: 1. tomato macaroni: cooked macaroni 1.5 bowl, 50g of tomato, 50g of cabbage, minced meat 1 2, oil1teaspoon. 2. Chai fish-flavored fish soup: 2 pieces of tofu, a small amount of Chai fish.
Dinner: auricularia auricula and Chinese cabbage soup
Cooking method: 200g of Chinese cabbage, 50g of auricularia auricula, 30g of dried lily, 50g of mustard powder and 0/00g of carrot/kloc. Slice Chinese cabbage, cut auricularia auricula and carrot into appropriate sizes, add lily and boil in 4 ~ 5 bowls of water, season and serve mustard.
Description of main nutrients: Honey contains a variety of enzymes and nutrients, but the calories are the same as those of ordinary sugar, so it should be eaten in limited quantities at ordinary times. Tomato's reputation as a "fruit of vegetables" is mainly rich in fiber and vitamin C. Tomato can promote digestion, and its vitamin C is not easy to be destroyed in the cooking process like ordinary fruits and vegetables.
Sunday: Luffa, Nostoc flagelliforme and Bamboo Shoot Soup Day
Breakfast: 1. Sweet potato porridge: 50g of sweet potato and 30g of germ rice. 2. Scrambled eggs with dried radish: 20g of dried radish, egg 1 piece, oil1teaspoon. 3. Tender tofu1/2 pieces. 4. Five strawberries.
Lunch: 1. Roasted black pepper steak: steak 1 piece (2 Liang), black pepper powder and a little soy sauce. 2. Baked potato: potato 1 piece, cream 1 teaspoon. 3. Sesame shredded beef: 45g shredded beef, sesame1
Dinner: loofah, seaweed and bamboo shoot soup
Cooking method: bamboo shoots150g, Nostoc flagelliforme 20g, Luffa 200g, a little chopped green onion. Slice bamboo shoots, cut loofah into pieces, cook with Nostoc flagelliforme in 4-5 bowls of water, season and serve.
Description of main nutritional ingredients: The content of vitamin A in potato is quite high, and it is also rich in vitamin C, calcium, iron and fiber. Because of its extremely high starch content, potato can replace the staple rice and improve satiety.