From the perspective of multiple energy, the energy consumed by dinner usually accounts for 30%~40% of the whole day's energy.
In my opinion, whether it is 30% or 40% depends on the time of eating. If the dinner time is earlier than 3 hours before bedtime, it is recommended to eat more, with 40% as appropriate. The food types and cooking methods can be the same as breakfast and lunch. Otherwise, it is recommended to eat less, 30% is appropriate, and it is best to eat some digestible food, so as not to affect sleep.
From a variety of nutritional values, the variety is complete, and there is no shortage of main and non-staple foods. Namely:
No matter what kind of dinner, there should be cereal and potato staple foods, such as mixed bean rice, whole wheat steamed bread, sweet potato porridge and so on.
No matter what kind of dinner, there must be fish and eggs. Considering digestion, it is easy to choose cooking methods such as boiling, stewing and steaming. You can also choose a vegetarian diet, using soybeans and bean products, such as tomato soybeans, stewed tofu with cabbage, dried cucumber tofu, fried tofu with green peppers, stewed tofu with leeks, and mixed tofu with kelp. These foods are low in fat, high in nutritional value and easy to digest.
No matter what kind of dinner, there must be vegetables, especially dark vegetables, such as Chinese cabbage, small rapeseed, spinach, celery, green pepper, cauliflower, broccoli, carrots and so on. This kind of food is best eaten raw, mixed and boiled. In short, choose the simplest cooking method with the least oil. This kind of food is a collection of vitamins and minerals, and it also provides a lot of dietary fiber for our body, which is an important supplement to all-day nutrition.
The above three kinds of food, more vegetables, less meat and eggs, less cereals (cereals can choose porridge and stuffing).
Here are some examples of low-energy, rich and easy-to-cook dinners:
For example 1, the main food is red bean porridge (a bowl) (you can cook it in advance, even in the refrigerator, and heat it in the microwave every time)
(Note: Red beans are rich in dietary fiber, which is not easy to digest and has a feeling of fullness, so there should be no hunger. )
Non-staple food shrimp skin and green pepper mixed with tofu (half plate) cucumber mixed with Flammulina velutipes (half plate)
Shrimp skin contains more salt, so you can put less salt or no salt when mixing vegetables. )
Example 2: The staple food is half a package of whole wheat steamed bread (you can steam more at a time and heat it every time you eat).
Non-staple food stewed small yellow croaker (2~3 strips), boiled small rapeseed (one plate) and Xihong pestle egg flower soup (optional).
Example 3. The staple food is jujube yam porridge (a bowl) (you can cook it in advance, or even cook it in the refrigerator and heat it in the microwave every time).
Non-staple food red pestle celery mixed with bean sprouts scrambled eggs
Whether the food is reasonable depends on the weight. If the weight remains the same for a period of time, the food is good. Otherwise, you gain weight, eat less and eat more. No matter how well others guide you, you should follow your own feelings.