For the small partners who lose weight, the most important thing is to control their diet. But because I have to go to work every day, I am busy with work and spend time exercising, so I don't have much time and energy to cook fat-reducing meals. But exercise alone can't control diet, so it's a waste of effort. Today, Bian Xiao brings simple and easy-to-learn fat-reducing meals to friends, and you can easily fix three meals a day in a few minutes.

Breakfast vegetable sandwich

This dish introduced today is a star dish. The mom's vegetable sandwich made by domestic traffic star Hua Xiaotong Jr. is really great! Healthy and delicious! As the child said: neither fat nor nutritious! The skin will be better! Very healthy! Mainly delicious! Solve the problem!

Prepare the required ingredients: tomato slices, poached eggs, floss, lettuce leaves and a plastic wrap;

First, put the lettuce on the plastic wrap, flatten it with your hands, and evenly coat it with ketchup according to your own preferences. If you are worried about heat, you can add 0 fat vinegar juice. Add poached eggs, fold two tomatoes, sprinkle with meat floss, cover with a lettuce leaf, wrap the sandwich with plastic wrap and fix it with a toothpick.

Tips:

1, be sure to use lettuce balls (that is, butter lettuce), don't buy cabbage by mistake, remember.

2, lettuce leaves must be pressed down, otherwise the plastic wrap behind will not be tight.

3, you can also add other favorite ingredients, but according to your own preferences, tomato sauce can also be replaced with vinegar juice, and it is delicious.

Lunch mashed potatoes+vegetables

Potatoes are full and rich in potassium, dietary fiber and resistant starch. Many people have misunderstandings about potatoes, thinking that potatoes are high in starch content and easy to gain weight. In fact, the resistant starch in potato, also known as anti-enzymolysis starch, is more difficult to degrade than other starches, and has slow digestion in the body and low insulin response, which can control the blood sugar balance and reduce hunger.

Prepare the required ingredients: appropriate amount of potatoes, shredded ham, pepper and milk;

Dice potatoes and steam 15 minutes. Take it out after steaming, and add the chopped ham and pepper. Crush it with a spoon, add a little milk, and the potatoes immediately become thick and silky. If the taste is too weak, you can add a little salt. Just mash it into mud, put it in a sealed box and put it in a freezer for cold storage, which can increase the shelf life. Convenient and fast, the staple food of fitness meal is ready.

In addition, you can also scald your own vegetables and pour vinegar juice, and a simple Chinese meal will be done ~

Eat brown rice with broccoli for dinner.

Prepare the required ingredients: broccoli, carrots, corn, cherry tomatoes, pickled cucumbers, brown rice, eggs and mushrooms;

Broccoli, carrots, shiitake mushrooms and mushrooms are cut into pieces and blanched, and the broccoli remains green after cold water; In order to add a little fat, stir-fry the roasted mushrooms with a little butter, add salt and black pepper. Butter tastes better when fried. Cook the eggs in water, cut them in half and put them in a box. It is best to soak brown rice overnight before steaming, and then add some personal favorite corn, pickles, cherry tomatoes and so on. Then pack it at will. All right.