Try to ensure that every meal has staple food, protein, lipids, vegetables/fruits.
Breakfast: Be sure to be rich, protein, with carbohydrates, vegetables and fruits.
Lunch: Take a proper amount of protein, with coarse grains as the staple food and plenty of vegetables/fruits.
Dinner: Eat simple and digestible protein and proper amount of vegetables/fruits.
◆ Selection of ingredients
High-quality carbohydrates: brown rice, oats, whole wheat bread, whole wheat pasta/macaroni, corn, potatoes, purple sweet potatoes, beans, millet, yam, etc.
High quality protein: chicken breast, eggs (boiled), fish (salmon, cod, tuna), shrimp, beef, shellfish, milk, yogurt, etc.
High quality lipid: vegetable oil (olive oil, corn oil, etc.). ), flaxseed, pumpkin seeds, soybeans, almonds, walnuts, cashews, pistachios, etc.
Vegetables: broccoli, celery, asparagus, lettuce, tomatoes, spinach, carrots/radishes, kelp, Chinese cabbage, Chinese cabbage, lettuce, mushrooms, etc.
Fruits: pitaya, cherry, banana, apple, blueberry, kiwi, grapefruit, pear, avocado, etc.
◆ Share a week's fitness meal recipe and scientifically match a balanced fitness meal like this!
Monday
Breakfast: stir-fried asparagus, fried on one side 1, boiled corn 100g.
Lunch: Italian lasagna 80g, mutton heart 80g, broccoli 50g, white radish 30g.
Dinner: assorted diced chicken (50g chicken) miscellaneous grains rice 100g.
Tuesday
Breakfast: egg and vegetable salad, sweet potato paste 100g.
Lunch: 100g roast beef strips with onions, milk and mushrooms, 2 small potatoes and some beans and tomatoes.
Dinner: cold kelp and shredded carrot, fried chicken breast (50g), oatmeal and quinoa rice (oat 30g, quinoa 20g).
Wednesday
Breakfast: 1 boiled eggs, 200ML milk and half steamed corn.
Lunch: chicken breast curry 100g, peanut rice flour with sesame sauce 100g, and 50g green beans.
Dinner: tuna and sweet potato salad 100g.
Thursday
Breakfast: cold cucumber, boiled egg 1, millet porridge 1 bowl.
Lunch: 85g sauce beef, 50g miscellaneous grains rice and 30g broccoli.
Dinner: sliced shrimps with eggs (50g of shrimps), fried spinach and 50g of miscellaneous grains rice.
Friday
Breakfast: tuna and egg salad, 200ml milk.
Lunch: grilled steak 100g, miscellaneous grains rice 100g, and reed 50g.
Dinner: Fried spaghetti with diced chicken and mushrooms (50g chicken and 50g spaghetti), spinach tofu soup.
Saturday
Breakfast:100g single fried pickled cabbage and steamed carrots.
Lunch: asparagus, red pepper, zucchini, tomato, roasted pumpkin (30g each), 3 pieces of lasagna, 50g of beef sauce.
Dinner: fried cod (80g cod), mushroom and vegetable soup, 50g miscellaneous grains rice.
Sunday
Breakfast: 1 boiled eggs, 100g steamed sweet potatoes and tomatoes.
Lunch: 50 grams of flounder, 30 grams of mung bean, 30 grams of green vegetables and 50 grams of brown rice.
Dinner: spaghetti with green pepper and beef tenderloin (50g beef and 50g spaghetti), mushroom soup.