First, the total amount of daily diet

Staple food: 300-400g.

Meat: 75-100g

Eggs: 50-100g

Bean products:100-200g

Fresh vegetables: 300-400g.

Fruit is not 400g g.

Vegetable oil: 10g

Salt: 4-6g.

Milk:150-200g

Dessert:No. 15g

Sesame, peanut and garlic are not 50g.

Second, breakfast recipes

1 egg; 1 bowl of soybean milk; 200 grams of milk; Bread1; 1 fruit

Third, lunch and dinner recipes.

Monday: small bowl of cold cucumber, fried melon and tomato, scrambled egg porridge

Tuesday: a bowl of crucian carp soup and a small bowl of fried chicken tail celery and pork liver rice.

Wednesday: Sam sun soup, green pepper, corn, pork, carrots and rice, a small bowl.

Thursday: eight-treasure porridge, steamed fish, scrambled eggs with tomatoes, steamed bread, 2 Liang.

Friday: stir-fry with radish meatball soup, a small bowl of fried meat and melon rice.

Saturday: Stir-fried shredded carrots, tomato and egg soup, sliced mushrooms and rice in a small bowl.

Sunday: green pepper, shredded beef, shrimp or fish, a steamed bread or bread and three red shredded potato porridge.

Fourth, matters needing attention

It is best not to eat sweets before and after dinner, because there are few activities in the evening, and eating too many 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 meals. As the saying goes, eating fruit in the morning is gold, eating fruit at noon is silver, and eating fruit at night is zero. Eating too much fruit at night will not absorb the nutrients.

There must be a relatively fixed schedule during the diet according to the recipe. After the food is cooked, you must eat the same amount of food. You can't just eat the food you usually like and don't eat the food you don't like. Eating less snacks every day is best not to eat, because those will affect your dinner intake.

Take notes every day to record what you ate, whether you followed the menu, whether you ate all the food, and whether you ate more snacks. This helps to count the nutritional progress in the early stage and the changes of the body itself, and can adjust the recipe type at any time to help the best absorption of nutrition. As long as you insist, the child will get a healthy and strong body, which can't be replaced by taking more medicine!

The most reasonable breakfast for junior high school students?

Breakfast for teenagers: The body develops rapidly in adolescence, and muscles and bones often grow together. In particular, sufficient nutrients such as calcium, vitamins C and A are needed to help the body grow and develop. Therefore, the breakfast suitable for teenagers is a glass of milk, a fresh fruit, an egg, and some dried food.

Of course, breakfast choices can be varied. As long as you meet the three "necessary" principles, you can also use your intelligence to make a simple and nutritious breakfast.

1, milk+vegetable bag/meat bag+vegetable: Yogurt is rich in lactic acid bacteria, and its contribution to human body is even greater than milk. But yogurt can't be drunk on an empty stomach in the morning. It is best to eat with steamed buns and steamed buns. If it is a vegetarian bag such as mushroom and vegetable bag, the nutrition is more complete; If you like to eat meat buns, you must add some vegetables and fruits, or use vegetable juice or fruit juice instead, preferably freshly squeezed.

2, beauty eight-treasure porridge: female white-collar workers can make eight-treasure porridge the night before, add rice, red beans, peanuts, medlar and so on. It's convenient and beautiful to eat while it's hot the next morning.

3, hypoglycemic milk cereal: first wash the cereal with boiling water, then add milk.

Cookies for junior high school students with meals.

Cookies for junior high school students with meals.

Monday

Breakfast: milk, whole wheat toast and apples.

Lunch: beef soup and vegetable noodles.

Extra meal: almonds

Dinner: tomato and egg soup, mushrooms and broccoli, dry-baked yellow croaker, red dates and rice.

Tuesday

Breakfast: soybean milk, egg soft cake, oranges.

Lunch: shredded pork noodles with mushrooms and beans.

Extra meal: yogurt

Dinner: seaweed and cucumber soup, pickled cabbage, braised prawns and peanut rice.

Wednesday

Breakfast: milk oatmeal, bananas, walnuts.

Lunch: silver fish soup with shredded radish, fried rice with vegetables and eggs.

Extra meal: Sydney

Dinner: green vegetable bean curd soup, mushroom asparagus, stewed chicken wings with mushrooms, pumpkin rice.

Thursday:

Breakfast: fresh meat wonton and grapes.

Lunch:? tomato and egg noodles

Extra meal: cashew nuts

Dinner: white shrimp soup with loofah, fried peas with Pleurotus eryngii, braised pomfret and red bean rice.

Friday

Breakfast: yogurt, Qifeng cake and wax gourd.

Lunch: kelp tofu soup, beef and onion bibimbap.

Extra meal: mango

Dinner: tomato Flammulina velutipes soup, edible mushroom zucchini, sesame oil pork liver and yam rice.

Saturday

Breakfast: millet lotus seed porridge, thick cheese eggs, papaya.

Lunch: black chicken soup with mushrooms, chrysanthemum mixed with sesame sauce, steamed tofu with shrimps, and black bean rice.

Extra meal: milk

Dinner: Fennel Beef jiaozi

Sunday

Breakfast: tremella lotus seed soup, fresh meat steamed buns, cold mixed with three shreds.

Lunch: melon and barley soup, hot and sour potato shreds, scallop and egg soup, corn and rice.

Extra meal: oranges

Dinner: mushroom soup with vegetables, roasted eggplant with minced meat, steamed cod and mung bean rice.

Nutritional meals for middle school students 15-year-old recipes

Nutritional meals for middle school students 15-year-old recipes

Nutritional meals for middle school students 15-year-old recipes. The delicious soup is hard to swallow. The meat of this dish melts in your mouth, and sometimes you have to eat some coarse grains to neutralize it. The following is a nutritious meal for middle school students 15-year-old recipe I shared with you, for reference only.

Nutritional meals for middle school students 15-year-old recipes 1

Middle school students' nutritious meal recipes 1:

Breakfast: minced meat, bean paste, celery and dried bean curd porridge.

Lunch: fresh meat, boiled cucumber, yuba, carrot and black fungus.

Dinner: chicken liver, chicken gizzards, winter bamboo shoots, pickled mustard tuber, herring and spinach.

Middle school students' nutritious meal recipes 2:

Breakfast: preserved egg porridge, jam bread, minced Chinese cabbage.

Lunch: Main course: fat and lean meat, tofu, green pepper, bamboo shoots and sesame seeds. Side dishes: Chinese cabbage and mushrooms.

Dinner: Main course: carrot, lean meat, minced shrimp and laver. Side dishes: mung bean sprouts, dried bean curd and Flammulina velutipes.

Middle school students' nutritious meal recipes 3:

Breakfast: millet porridge, 250ml milk, poached eggs.

Lunch: rice, three shredded fish, fried vegetables with mushrooms and cauliflower.

Dinner: gold and silver rolls, steamed fresh fish, garlic chrysanthemum, vegetables and shrimp soup.

Middle school students' nutritious meal recipes 4:

Breakfast: Shrimp wonton and milk 250ml.

Lunch: rice, moo Shu pork, braised eggplant and mung bean soup.

Dinner: black rice steamed bread, sweet and sour pork ribs, oyster stewed tofu, tremella egg drop soup.

Nutritional meals for middle school students10.5 years old cookbook 2

Nutritional recipes for three meals a day for junior high school students

breakfast

A nutritious breakfast for junior high school students should include eggs, skim milk, yogurt or cheese and food, such as porridge, oatmeal, whole wheat bread, juice, a few slices of bread with an fried egg, tomatoes, cucumbers or other fruits. And add some walnut powder and black sesame paste irregularly every week, which can not only adjust the taste, but also resist the brain fatigue caused by intense study.

lunch

Junior high school students' nutritious lunch should be light, but they should consume enough calories and various nutrients. You can eat some high-calorie foods such as meat and eggs, and eat fresh seafood at least twice a week to supplement fatty acids that enhance resistance. Vegetables should pay attention to color matching and change patterns to ensure that children consume various vitamins, folic acid and plant fiber.

dinner

On the basis of sufficient heat energy and protein, junior high school students should pay attention to the collocation design of lean meat, pork liver, chicken, fish, milk, eggs, shrimp skin and various fresh vegetables and fruits, ensure the intake of various amino acids, rich vitamins and trace elements with the best biological efficiency, and need certain carbohydrates, such as beans, potatoes, sweet potatoes, corn, etc., to enhance memory and promote brain power.

2 the practice of nutritious meals for junior high school students

Radish, wolfberry and black rice porridge

Carrot100g, straw 20g, black rice 20g and walnut kernel 20g. Cut the washed carrot into small pieces for later use; Put the pot on the fire, add appropriate amount of water, add black rice and carrot pieces, bring to a boil over high fire, add Lycium barbarum, and then cook over low fire until the rice is cooked and soft.

Efficacy: This dietotherapy can often be used as the staple food of nutritious meals for junior high school students, nourishing liver and kidney, improving eyesight and enriching blood, strengthening brain and improving intelligence. It can be used for symptoms such as blurred vision and memory loss caused by liver and kidney deficiency, and can also be used for preventing dry eye and night childbirth.

Method for making shredded radish with shrimp skin

1. Wash and shred radish, soak shrimps in warm water, wash and chop coriander.

2. Stir-fry onions in hot oil, add shredded radish, dried shrimps and coriander, stir-fry until cooked, and add salt, cooking wine, monosodium glutamate and sesame oil.

Nutritional meals for middle school students10.5 years old cookbook 3

Monday: Shrimp Rice Ball

Ingredients to be prepared: rice 150g, 5 fresh shrimps, 20g peas, 20g carrots, proper amount of oil and salt.

Dice the carrot, cut the fresh shrimp from the back with scissors, take out the yarn, cook it in a pot and peel it. Put a little oil in the pot. When the oil is hot, add carrots and peas and stir fry. Stir-fry the rice and season it with some salt. Put some fried rice in the palm of your hand and shrimp in the middle to knead the rice into a favorite shape.

Tuesday: Corn flour and shredded cucumber cake

Ingredients to be prepared: flour 100g, corn flour 30g, cucumber 100g, proper amount of oil and salt, and 2 eggs.

Wash and shred two cucumbers and add salt.

Add 2 eggs and mix well, add flour and corn flour, and add appropriate amount of water and mix well.

Heat the electric baking pan, brush it with oil, put it into the mold, scoop it into the electric baking pan one by one with a small spoon, turn it over and bake it until cooked.

Suggested collocation: walnut soybean milk+apple.

Wednesday: double rice crab porridge

Prepare the ingredients to be cooked: 200g glutinous rice, 0/00g rice/kloc-0, 450g sea crab, salt, pepper and ginger.

Remove the rubber band from the crab pliers and wash the crab clean.

Wash glutinous rice and rice and soak in cold water for 20 minutes.

Cut the crab in half, add cold water to the pot, and cook the crab in the pot.

After boiling, put glutinous rice and rice into a pot and cook together, stirring in time.

Cook until the rice blooms, add Jiang Mo and stir well, add salt and pepper and stir well.

Turn off the heat and simmer for 7 or 8 minutes before serving.

Suggested collocation: small pickles+corn steamed bread.

Nutritious and delicious braised chicken rice noodles

Thursday: braised chicken rice noodles

Ingredients to be prepared: 300 grams of braised chicken, 200 grams of rice noodles, oil, Chili oil, chives, chicken essence, sesame oil and laver.

Soak rice noodles in warm water in advance, wash seaweed and soak hair, wash shallots and chop them for later use, and cut braised chicken into large pieces for later use.

Cook the soaked rice noodles in a boiling pot.

In a large bowl, add seaweed, onion and Chili oil. Don't use spicy oil if you don't like it.

Add a proper amount of marinated chicken soup, chicken essence and sesame oil to taste.

Then add a proper amount of broth or boiling water to stir the rice flour base.

Take out the cooked rice noodles and put them in a bowl, sprinkle with a little chives, and add the red-cooked chicken pieces to serve.

Suggested match: a bowl of chicken soup+black rice steamed bread.

Friday: omelet

Prepare the ingredients to be cooked: 2 eggs, oil, salt, lettuce, garlic, tomato sauce and bacon.

First beat the eggs into a bowl, add half a spoonful of salt, beat until the egg liquid is fluffy, and cut the garlic into garlic.

Heat the oil pan, put the egg liquid into the pan, fry until it is formed, turn over and fry the other side, and when both sides are golden, take out the pan.

Pour the oil into the pot, pour the bacon into the pot, fry until one side changes color, and turn the edge to fry the other side. When the bacon is cooked, stir-fry the garlic and add a little salt to taste, and then you can go out.

Spread the fried egg skin flat, add bacon and lettuce, roll it up and cut it into pieces.

Add tomato sauce to taste, and you can enjoy the delicious omelet.

Suggested collocation: peanut walnut dew+half pitaya.