Premise: protein+carbohydrate+high quality fat+vitamins.
Breakfast? It is recommended to eat before 8.30.
Protein:
① Eggs+milk/soybean milk is a good choice. Try to choose pure milk, not denatured milk! Both full fat and low fat are acceptable. I've tried both, and there's not much difference. Yogurt is ok, but many yogurts have high sugar content, so you should pay attention when choosing.
2 eggs+tofu brain is also good, it can be halogen-free or less halogen-free.
Carbohydrate:
(1) whole wheat bread, when choosing, look at the content of protein and fat in the nutrient composition table, and choose the relatively low one; Moreover, the position of whole wheat flour in the ingredient list, the higher the content. It is best to choose sucrose-free.
(2) Oats must be non-fried, soaked in milk, protein and carbohydrate.
Coarse grains such as corn, sweet potato and purple potato can be eaten in the canteen or online.
4 Vegetarian steamed bread, such as carrot eggs, cabbage eggs, vegetarian three fresh, etc., is generally not too oily and rich in carbohydrates and vitamins.
⑤ Miscellaneous grains porridge, but I usually don't drink porridge in the morning because I drank milk and soybean milk.
Vitamins:
① Small vegetarian dishes in the canteen, Chinese cabbage, Chinese cabbage, shredded carrots, etc.
② Fruits, such as apples, pitaya, strawberries and blueberries. . . Bananas are not low in calories. If you eat bananas, you can reduce the intake of carbohydrates appropriately.
Lunch? About 4 hours apart from breakfast.
One meat, two vegetables and one carbohydrate.
① Choose high-quality protein for meat dishes, such as chicken breast, beef and fish.
Try to choose green vegetables, Chinese cabbage, cabbage, cauliflower, baby cabbage, etc.
Choose something that is not greasy.
See breakfast for carbohydrates, or eat white rice.
⑤ Potatoes and lotus roots have high carbohydrate content and can be used as staple food. Try not to treat them as vegetarian dishes.
cooked wheaten food
I seldom eat pasta in the canteen during my weight loss, because there are too many noodles and too few vegetables. If you want to eat steamed stuffed buns, you can ask your aunt to put less noodles and more vegetables, or you can buy your own food.
Spicy hot pot
Weight loss period is a good choice, with controllable grams and types. You can choose vegetables+chicken breast, fish and beef, and try not to put hot pot balls.
Try to have dinner before 6.30.
Because I have to go to class/study at night, I may rebound if I don't eat dinner, and my mental state is not good, so I try not to be hungry at dinner.
It is recommended to eat two vegetarian dishes and half a fist of carbohydrates.
other
Drink more water, drink more water, drink more water? Drink at least1.2l.
Don't cut off carbohydrates. Maybe menstruation will say goodbye to you.
Cut off the intake of high-calorie snacks during weight loss? And potato chips and milk tea to say goodbye.
I can't write any more. Look at the pictures.