The phrase "practice three points and eat seven points" has long been deeply rooted in the hearts of the people. Whether it is to gain muscle or lose fat, eating is the key point that cannot be ignored. For most people, the daily training may only be two hours, but your diet runs through the whole day. If you want to lose weight healthily and control your daily diet, the slimming plan will be half successful.

Here is how to make a healthy and effective fat-reducing meal.

Breakfast:

Egg, ham and lettuce sandwich with a glass of milk.

Materials:

Eggs 1

Ham 1 slice

Half a slice of cheese

Two pieces of toast

Two slices of lettuce

Exercise:

1. Heat it in a pot, add ham slices and fry it slightly.

2. Stir-fry the eggs and try not to refuel.

Bake the bread in the oven until the surface is crisp.

4. Then spread lettuce+eggs+cheese+ham on the toast in order.

5. Press the toast together, cut off the edge of the toast and cut it diagonally.

Calories: about 450 kcal (including milk)

Lunch:

Fried chicken breast with seasonal vegetables

Materials:

Chicken breast 300 grams

A little black pepper

Salt1-2g

Cumin powder (optional) a little.

Proper amount of olive oil

Exercise:

1. Spread black pepper, cumin powder and salt evenly on the chicken breast and marinate for a while.

2. Wipe the pan with olive oil a little, and the fire will turn to a small fire.

3. Put the marinated chicken breast into the pot, fry it on low heat, turn it over until both sides are golden, and turn to high heat for a few seconds.

Suggestions for seasonal vegetables: lettuce, onion, cucumber, cherry tomatoes, purple cabbage, etc. You can make a salad or a side dish of fried chicken breast.

(Intake 200-300g)

Heat: about 500 kcal.

Dinner:

braised beef

Materials:

An onion

Half a potato

Carrot half root

250 grams of beef (depending on the number of people eating)

A little flour

olive oil

Exercise:

1. Dice beef, carrots, potatoes and onions (vegetables can be changed according to your preference).

2. Pour a little olive oil into the pot and fry the sides of the beef until brown.

3. Then put the beef, carrots, potatoes and onions into a saucepan, add a proper amount of water, bring them to a boil with high fire, and simmer them with low fire.

4. Add a little salt to the pot and serve.

Heat: 450 kcal

Careful cheese makers will find that the total calories of the above three meals are about 1400Kcal.

Most fat-reducing users are different according to their height, weight, obesity and gender.

The daily calorie intake will be different, and the average woman is about 1200? 1600Kcal

Male is about 1400? 2000 kcal

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