First, breakfast
Breakfast is the most important meal of the day. It can provide us with enough energy and nutrition to help us stay energetic. The following are healthy breakfast recipes:
1. oatmeal
Ingredients: oats, milk, fruit, honey.
Steps: Boil oats with water, then add milk, then add chopped fruit and appropriate amount of honey.
2. Boiled eggs+whole wheat bread
Ingredients: eggs, whole wheat bread, butter and fruit.
Steps: Cook the eggs in boiling water, then rinse them with cold water and shell them for later use. Spread whole wheat bread with butter and serve it with fruit.
Second, lunch.
Lunch is the meal with the highest energy demand in a day, and we need to provide enough energy for work and study in the afternoon through lunch. The following are healthy lunch recipes:
1. Chicken breast salad
Ingredients: chicken breast, lettuce, carrot, cucumber, tomato, olive oil, lemon juice.
Steps: Cut the chicken breast into small pieces, marinate it with salt, pepper and olive oil, and then bake it in the oven. Cut lettuce, carrots, cucumbers and tomatoes into small pieces, add roast chicken, and drizzle with olive oil and lemon juice.
2. Fish-flavored eggplant pot
Ingredients: eggplant, lean meat, green pepper, red pepper, garlic, ginger, bean paste, salt, chicken essence, cooking wine, soy sauce and starch.
Steps: Cut the eggplant into small pieces and fry until cooked. Cut the lean meat into small pieces and marinate it with cooking wine, salt and starch. Cut green pepper and red pepper into small pieces for later use. Put oil in the pan, add garlic and ginger until fragrant, add bean paste and stir fry, then add lean meat and stir fry until cooked, add green pepper, red pepper and eggplant, add appropriate amount of salt and chicken essence and stir fry evenly.
Third, dinner.
Dinner is the most fattening meal in a day, so it is necessary to pay attention to controlling food intake and calorie intake. The following is a healthy dinner recipe:
1. Steamed bass
Ingredients: bass, onion, ginger, garlic, salt, cooking wine, soy sauce and sesame oil.
Steps: wash the perch, cut it in half, and add onion, ginger, garlic, salt, cooking wine and soy sauce for pickling. Steaming the marinated perch in a steamer, and then drizzling with sesame oil.
Fried asparagus
Ingredients: asparagus, garlic, salt, soy sauce, oil.
Steps: Wash asparagus and cut into small pieces for later use. Put oil in the pan, add garlic and stir-fry until fragrant, then add asparagus and stir-fry until fragrant, add appropriate amount of salt and soy sauce and stir-fry evenly.