The most nutritious recipe for three meals a day 1 1, breakfast
A day begins in the morning. The importance of breakfast is to wake up your brain and make you energetic to meet the stressful life of the day.
Sample menu
1, fresh milk 1 cup+whole wheat bread 1 slice+scrambled eggs with ham (1 ham and 1 egg)+stewed cucumber (1 root).
2. Red bean porridge (1 small bowl)+celery dried bean curd (100g)
Nutrition review
Coarse grains are rich in B vitamins, which can ensure blood supply to the brain. Soybean and egg yolk contain phospholipids, which is beneficial to intellectual development; The content of lysine and vitamin B in red beans ranks first among all kinds of beans. Vitamins in vegetables can strengthen the function of protein in brain cells. For example, the volatile oil contained in celery can stimulate people's entire nervous system, promote the excitement of brain cells, and stimulate people's inspiration and innovative consciousness; Fat is the basic component of human cells. If the fat is insufficient, it will cause the brain to degenerate. Therefore, we might as well add some meat food to breakfast. Milk is rich in calcium, phosphorus, iron, vitamin A, vitamin D, vitamin B and so on. It is a traditional brain-nourishing food, which can maintain the normal function of the brain.
2. Lunch
Usually, in the morning, when the mental work is highly concentrated, the process of thinking activities is strengthened, the consumption of substances and neurotransmitters in cells is increased, the metabolism is also accelerated, and the brain's demand for various nutrients is increased. Therefore, lunch should increase the supply of high-quality protein, unsaturated fatty acids, phospholipids, vitamin A, vitamin B, vitamin C and iron.
Sample menu
1, braised prawn (100g)+ mushroom cabbage (50g)+ laver bean curd soup (1 small bowl)+rice (1 small bowl).
2. Stewed beef with carrot (100g)+ fried pea seedlings (50g)+ mahjong rolls (1~2).
Nutrition review
Beef and tofu are abundant foods in protein, and sea shrimp is rich in fatty acids, which can provide energy for the brain and keep people focused for a long time. Carrots can accelerate the metabolism of the brain and improve memory; Porphyra is rich in iodine, which can relieve psychological tension and improve mental state; Mushrooms can remove garbage from the body and ensure adequate oxygen supply to the brain.
3. main meal
After a hard day's work, dinner should focus on peace of mind, adjust the state of the brain, and help the human body relax as soon as possible and fall asleep smoothly.
Sample menu
1, steamed fish fillet (50g)+ garlic broccoli (100g)+ millet porridge (1 small bowl) or steamed bread (1/2).
2. Fish-flavored liver tip (50g)+ shredded lettuce (50g)+ lotus seed tremella soup (1 small bowl)+rice (1/2 small bowl).
Nutrition review
Animal liver is rich in lecithin, fish, shrimp and deep-water marine fish, such as sardines and tuna, etc., and contains DHA and EPA, which can maintain the normal function of brain cells. Being in a state of nervous brain use for a long time will make people deficient in both qi and blood, so eating some foods that strengthen the spleen and replenish qi, such as millet and lotus seeds, can enrich the blood and nourish the heart, replenish the middle energizer, treat sleepiness and dreaminess at night, and help the brain get a full rest.
4. Eat a little between meals
Sesame biscuits (1-2 pieces); Donkey-hide gelatin and jujube (6-8); Honey walnut kernel (3 pieces); Banana (1); Choose strawberry (150g) and two foods listed above.
The most nutritious recipes for three meals a day 2 Summer diet recipes for three meals a day: menu 1
Breakfast: a bowl of milk porridge, an egg, a broccoli and half an orange. Meal: A pear, some cherry tomatoes and some nuts.
Lunch: a bowl of rice, a bowl of winter melon mutton soup (mutton can be added), a fried mushroom, and a purple cabbage (the cabbage should be blanched, not too long, and add some corn kernels when mixing). Meal: one banana and one apple.
Dinner: a bowl of tremella lily porridge (rice is the main ingredient, tremella and lily are soaked in advance, and some lotus seeds are added. ) A cold shredded cabbage and dried bean curd.
Summer diet three meals a day: menu two
Breakfast: skim milk 1 cup, ham sandwich 1 serving (with butter).
Lunch: 1 bowl of miscellaneous vegetables Huimian Noodles.
Afternoon tea: a small amount of cornflakes.
Dinner: assorted vegetables, potatoes and chicken (2 pieces of meat)
Meal 1 bowl: fruit (2 hours after meal) 1.
Summer diet three meals a day: menu three
Breakfast: a boiled egg, a glass of milk, half an apple or some potatoes, ham and salad dressing.
Lunch: a bowl of rice and vegetables.
Dinner: Eat at seven o'clock, which is similar to Chinese food, but you can only eat seven or eight minutes full. After nine o'clock, you can't eat anything except fruit.
You can drink a glass of juice before going to bed (you can squeeze lemon juice, water and two sour plums) (delicious, remember not to add sugar).
The most nutritious recipe for three meals a day 3 breakfast
Milk oatmeal+boiled eggs+vegetables
Oatmeal porridge: Rough oats need to be boiled in water or heated by microwave to soften better. Friends who like sweetness can add fresh diced apples and raisins.
A seemingly simple breakfast is actually very knowledgeable. Oatmeal porridge can help you lower your cholesterol. Eggs are rich in protein and vegetables are rich in vitamins. This is a breakfast rich in grain and fiber.
Besides this breakfast, you can also choose.
1. A bowl of soybean milk, two pieces of whole wheat bread and an egg.
2. A bowl of red bean and rice porridge, a refreshing cake (cucumber, carrot, celery and boiled spiced peanuts), longan or jujube 1.
3. Tofu brain, steamed egg soup and half a steamed bread
lunch
Seafood/chicken+fresh vegetables+cereal staple food (boiled corn)
Lunch plays a connecting role in a day's life, because the collocation of nutrition can not be ignored.
Seafood or chicken is low in fat and high in protein, while vegetables provide you with oxidants to ensure the normal contents of vitamin C and vitamin E in your body. This can reduce the incidence of cardiovascular diseases, obesity and hypertension. Carbohydrates in corn instead of rice can provide you with enough energy.
You can also choose lunch.
1. Sufu water spinach, preserved eggs mixed with tofu, vinegar boiled mung bean sprouts, half a bowl of rice.
2. Scrambled eggs with tomatoes, celery mixed with fungus, oily wheat dishes and half a bowl of rice.
3. Cold broccoli, steamed fish, diced green peppers and winter bamboo shoots, and half a bowl of rice.
dinner
Eat less for dinner, but it's not right at all. Eat delicately.
Snacks before dinner (lunch): a pack of protein powder+grapefruit/pear/apple.
Apple is known as the "king of fruits" and is rich in pectin. Eating apples has a good effect of moistening intestines and promoting digestion, and protein powder is a powerful fuel for your body, which can make your body more cold-resistant in winter.
Dinner: soup/+porridge+green tea
You can choose Cantonese soup or porridge. Cantonese porridge and soup are famous for their nutrition. In addition, drinking green tea before 9 pm can prevent hunger and improve basal metabolism.
You can also choose dinner.
1. Stir-fry fenugreek, stir-fry melon with shrimp, and mix cucumber with yuba.
2. Spinach and pig blood bean curd soup, fried potato shreds, and cold cabbage.
3. cold green bamboo shoots, mapo tofu, hot and sour lotus root slices, and a cup of skim milk.
skill
Losing weight is not equal to dieting. The main reason why people get fat is "excess calories" rather than "excess nutrition".
Therefore, a reasonable diet plan will not only make you energetic, healthy and cheerful, have a peaceful and cheerful mood, reduce the chances of getting sick and prolong your life, but also stick to this diet for a long time and bring you a good figure that you have always longed for. Why not?