One week canteen recipe

Monday recipe: breakfast: boiled corn+pure milk+boiled eggs; Lunch: one meat and two vegetables, mainly coarse grains; Extra meal: an apple the size of a fist; Dinner: ribs rice+vegetables, staple food 1/2.

Tuesday recipe: breakfast: vegetarian buns+sugar-free soybean milk+boiled eggs; Lunch: half a vegetarian dumpling+a peeled chicken leg; Extra meal: a fist-sized pear; Dinner: light salad.

Wednesday recipe: breakfast: steamed sweet potato+pure milk+boiled eggs; Lunch: stone pot dish+peeled chicken leg, half of rice and half of sauce; Extra meal: a palm of original nuts; Dinner: one meat and two vegetables, rice 1/2.

Thursday recipe: breakfast: whole wheat bread+milk+boiled eggs; Lunch: one meat and two vegetables, rice1/2; Extra meal: 7~8 strawberries; Dinner: Clear soup and spicy soup, choose more vegetables and bean products, and eat five or six potato chips. Don't choose meatballs, don't put too much sauce and don't drink soup.

Friday recipe: breakfast: oatmeal+milk+tea eggs; Lunch: pasta (half bowl of noodles, less sauce)+skinless chicken legs; Extra meal: a small box of sugar-free yogurt; Dinner: One meat and two vegetables set meal, staple food 1/2.

Saturday recipe: breakfast: whole wheat bread+sugar-free soybean milk+steamed egg soup; Lunch: one meat and two dishes set meal, staple food1/2; Extra meal: a handful of blueberries; Dinner: 6~ 10 jiaozi/wonton+1 vegetables.

Sunday recipe: breakfast: purple potato+sugar-free yogurt+boiled eggs; Lunch: miscellaneous grain pancakes (no crispy/fruit, more lettuce, less sauce); Extra meal: a palm of original nuts; Dinner: One meat and two vegetables set meal, staple food 1/2.

Principle of three meals collocation in student canteen

Breakfast collocation formula:

1 fist staple food+1 eggs+1 milk+1 vegetarian dishes in the canteen.

1. Eat before 8 a.m.

2. The vegetarian dishes in the canteen can be added or not, not too salty.

3. Staple food (carbohydrate): pure oatmeal/whole wheat bread/boiled corn/steamed sweet potato/millet porridge/miscellaneous grain porridge/vegetarian steamed buns/vegetarian steamed dumplings/steamed bread. Choose one, and remember not to eat fried and sugary staple food.

4. Eggs: Boiled eggs/steamed eggs, choose one and eat one egg every day.

5. Milk: pure milk/skim milk/sugar-free yogurt/sugar-free soybean milk, choose one. Milk can be skimmed, and soy milk must be sugar-free.

Lunch collocation formula

1 fist staple food+1 fist meat +2 fist dishes

1. At noon 12 or so, eat on time until you are full.

2. Staple food (carbohydrate): If there are coarse grains, choose coarse grains, such as corn, sweet potato, purple potato, potato, pumpkin, pasta and buckwheat noodles. If there are no coarse grains, choose flour rice, white rice, white steamed bread and white noodles. Potatoes, sweet potatoes, yams, taro, pumpkins and lotus roots are all high-carbon and high-moisture foods, which are eaten as staple foods. If there is such food in the dish, it should be reduced accordingly.

3. Meat (high-quality protein): Shrimp, fish, beef, lean pork, skinless chicken, skinless duck and tofu are also high-quality protein foods. Be sure to eat meat, which is rich in high quality protein. Pork must be lean, not fat, because fat is too energetic. Intestines are not recommended meat, and occasionally they are cooked when they want to eat.

4. Vegetables: green leafy vegetables (green leafy vegetables), broccoli, cauliflower, celery, garlic moss, onions, cabbage, mushrooms, cucumbers and tomatoes.

Most of the dishes in the canteen are oily, so choose as little oil and salt as possible. If there is too much oil and salt, pour hot water into the small bowl of soup in the canteen before eating, or buy more rice to "rub oil" on it before eating.

Dinner collocation formula

The collocation principle of dinner and lunch is the same.

1. Eat before 7: 00 p.m. until 8: 00 am full.

2. If you want to lose fat quickly, reduce the staple food for dinner, eat less staple food than lunch 1/3, and eat more meat and vegetables.

Selection principle of extra meal

1. Sugar-free milk/low-sugar fruit/original nuts/low-sugar and low-fat snacks.

2. The above choices, eat one at a time, and add meals at most twice a day.

3. Adding a meal is to eat something to pad your stomach, as long as you are not hungry, so that you won't eat too much for dinner.

4. Meal time, 2 hours after breakfast or lunch, and eat when you are hungry.

5. Fruits: apples, pears, grapefruit, oranges, strawberries, cherries, blueberries, kiwis, etc. But don't punch more than one punch all day.

6. Milk: pure milk, skim milk, sugar-free yogurt.

7. Nuts: Mix nuts, one palm a day.

8. Low-sugar and low-fat snacks: chicken breast meatballs, konjac, etc.

Don't eat or eat as little as possible.

Beverage, milk tea, ice cream, ice cream, potato chips, French fries, chicken nuggets, barbecue, spicy hot pot, snail powder, spicy incense pot, fried powder, fried rice, fried noodles, fried rice cakes, roasted cold noodles, fried dough sticks, oil cakes, sauce cakes, scallion oil cakes, sweet and sour, braised.

Tips for student party to lose weight

1. Never go on a diet just to lose weight. Dieting to lose weight will make you lose weight quickly in a short time, but after a long time, your body will be overwhelmed. Strict self-restraint will only lead to retaliatory dieting later.

2. Eat on time and eat all three meals. Don't sleep late in the morning, skip breakfast, or skip dinner to lose weight, which is not desirable.

3. Learn the correct order of eating, and eat in the order of soup, water, vegetables, meat dishes and staple foods. This can effectively reduce your calorie intake and make you less hungry.

4. Learn to breathe slowly. Eating is not as soon as possible. Chew a bite of food for 20 minutes. Even if you choose the same food, you will lose weight faster than others.

5. Make breakfast before 8:00, lunch 12:00 or so, and dinner at 6:00, with an interval of more than 4 hours. After eight o'clock in the evening, resolutely don't eat anything, except drinking boiled water.

6. Try to quit high-calorie snacks, sweets, drinks, puffed food, instant noodles, milk tea and fried food, and don't eat these fattening snacks in the dormitory. Eating three meals well won't make you fat. The culprit of real weight gain is snacks, milk tea and other high-calorie foods.

7. Learn to delay satisfaction and make a mechanism for yourself. Occasionally, when you can't help eating fattening food, go to the playground for three or five laps, and then buy the smallest one to eat, eat less, and don't feel guilty after eating.

8. Drink more water! Get up early and have a drink after brushing your teeth. Drink 2000 ml of water all day. Choose white water, mineral water, sugar-free lemonade, rose tea and light green tea.

9. Don't stay up late to lose weight. Go to bed before 10:00 at night, sleep for 7 hours every day, go to bed early and get up early, and your color will get better. People who sleep less than 6 hours a day are more likely to get fat.

10. Friends who are troubled by constipation must relieve constipation, because constipation will obviously affect the speed of losing weight. Drink 2 liters of water every day and eat 1/2 volumes of vegetables every meal. Fix a time period every day and go to the toilet for 5 minutes to cultivate your mind. Jump every day 100.

1 1. Eating less and exercising more must be the same. If you choose to eat less and exercise moderately, you will be excellent. After dinner, you can go for a walk in the playground. Don't sit if you can stand.

12.3 floor, never take the elevator. It's the same when shopping or in class. Don't take the elevator if you can climb the stairs. If you climb 10 stairs every day, it is equivalent to running 10 minutes.