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The first day of a healthy and nutritious diet.
Breakfast: 2 pieces of bread, 200g yogurt 1 cup.
Lunch: 10 jiaozi, 1 cup of ginger tea, 1 orange.
Snacks: 1 carrots (regardless of size)
the next day
Breakfast: 2 slices of bread, 1 boiled eggs, 1 cup of low-fat milk.
Lunch: spaghetti 1, yogurt 200g 1 cup, orange 1.
Snacks: 2 large tomatoes
Dinner: 1 bowl of preserved egg lean porridge, 8 strawberries.
the third day
Breakfast: 1 can of eight-treasure porridge, 1 boiled egg.
Lunch: 1 fried rice noodles, 1 bowl of seaweed soup, 1 apple.
Snacks: 2 cucumbers
Dinner: 1 meat buns, 1 bowl of millet porridge, 1 banana.
The fourth day
Breakfast: 1 steamed bread, 500ml fruit and vegetable juice.
Lunch: 1 bowl of fried rice, 1 tomato and egg soup.
Snacks: 1 sweet pepper
Dinner: 1 cold noodles, 1 tea eggs, 1 kiwifruit.
Fifth day
Breakfast: 1 sandwich, 200g yogurt 1 cup.
Lunch: 1 rice cake, 1 vegetable soup, 15 small tomato.
Snacks: 15 almond
Dinner: 1 lettuce salad, 1 bowl of millet porridge, 1 banana.
sixth day
Breakfast: 4 whole wheat soda cakes, 1 apple.
Lunch: 1 bowl of fried rice, 1 serving of corn soup.
Snacks: 1 large tomato
Dinner: 1 fried tofu, 1 banana.
Seventh day
Breakfast: 1 egg tart, 1 porridge.
Lunch: 1 steamed bread, 1 vegetable salad, 8 strawberries.
Snacks: 15 cashews
Dinner: 1 triangular rice ball, 1 vegetable soup, 1 orange.
Intimate reminder:
Want to get twice the result with half the effort, in addition to the determination to follow the recipe completely, there are also skills to lose weight:
1. Eat at least 20 minutes per meal.
2. Eat many kinds of vegetables every day, mainly raw or cooked.
3. Drink 2000ml~3000ml of water every day.
Dinner time should not exceed 8 o'clock.
5. Drink coffee without sugar but with sugar substitute and low-fat fresh milk; Sugar-free tea drinks and diet coke are not limited.
6. Eat 1 multivitamin every day.
I suggest that the healthiest speed to lose weight is to lose weight 1 ~ 3 kg a week. I hope you don't ruin your health for quick success and instant benefit!
A week's diet in spring is best matched with Monday.
Breakfast: whole wheat bread, soybean milk, cold spinach and eggs.
Chinese food: egg soup, rice, fried celery with meat, broccoli with colored peppers.
Dinner: eight-treasure porridge, fried bean sprouts, dried rice and wax gourd.
A balanced and delicious Monday menu is a greasy adjustment to the weekend.
Tuesday
Breakfast: hot milk, bean paste buns, vegetable and fruit salad,
Chinese food: rice, scrambled eggs with tomatoes and fried liver tips.
Dinner: millet pumpkin porridge, steamed egg soup with crucian carp, assorted vegetables.
Supplementing various vitamins needed by the human body can also achieve the purpose of nourishing the liver and eliminating dampness.
Wednesday
Breakfast: wonton, vegetarian buns, eggs, cold radish.
Chinese food: Zhajiang Noodles, shredded cucumber, meat sauce, bean sprouts and shredded carrot.
Dinner: Braised fish, rice porridge and shredded cabbage.
It can supplement protein, carotene, calcium, cellulose and other substances needed by human body, and is very effective in improving human immunity.
Thursday
Breakfast: eight-treasure porridge, vegetarian buns, eggs and cucumber salad.
Chinese food: rice, laver and egg soup, fish-flavored shredded pork, fried cauliflower.
Dinner: cold seaweed, rice porridge, carrots and broccoli.
Balanced nutrition can improve human immunity.
Friday
Breakfast: baked steamed bread slices, boiled eggs, milk and assorted vegetables.
Chinese food: boiled fish, rice, spinach soup, scrambled eggs with tomatoes.
Dinner: millet porridge, assorted cucumbers and fried liver tips.
Supplementing calcium, liver, vitamins and mineral elements is very beneficial to enhance resistance.
Saturday
Breakfast: orange juice, bread and purple potato.
Chinese food: ginger fungus, mixed rice, tomato and egg soup, steamed fish.
Dinner: malt porridge, shepherd's purse jiaozi, shredded ears.
Reasonable nutrition of meat, eggs and vegetables is beneficial to human health.
Sunday
Breakfast: preserved egg and lean meat porridge, vegetarian cake.
Chinese food: roasted eggplant, rice, egg soup, stewed ribs.
Dinner: dry rice and winter melon soup, fried garlic with eggs and fried meat with mushrooms.
There is plenty of time on Sunday, so you can treat yourself with some complicated and nutritious food and don't forget to supplement nutrition at the same time.
A week of healthy eating 1. first day
Breakfast: English muffin+avocado
Description: English muffins are made from 100% pure wheat flour. After moderate baking, they are not only soft and chewy, but also can effectively resist hunger. Eating avocados can make you eat a variety of carotenoids at the same time, especially? Carotene and lycopene, all of which play a vital role in health.
Lunch: brown rice and green leafy vegetables
Description: Brown rice refers to whole grains except chaff. That is, rice containing cortex, aleurone layer and germ. It takes time to cook because of its rough taste and compact texture; But the nutritional value of brown rice is higher than that of refined white rice. Green leafy vegetables can provide quite a lot of vitamin B2. People who eat a lot of green leafy vegetables rarely suffer from diseases related to vitamin B2 deficiency, such as rotten mouth, sore tongue, swollen lips, scrotal eczema and so on.
Dinner: vegetables with a certain amount of red pepper
Caption: red pepper, etc? Red skin? Fruits and vegetables have preventive and therapeutic effects on breast cancer and other tumor diseases. Eating red pepper not only helps to control appetite, but also makes people consume more calories after meals. And this effect is more obvious for people who don't usually eat Chili.
2. The next day
Breakfast: all vegetables, spinach, cabbage, coriander and celery.
Lunch: lentil soup, spinach and other vegetable salads.
Description: Lentils are sweet and flat in nature, belonging to the stomach meridian, and have the functions of strengthening the spleen, harmonizing the middle energizer, benefiting qi and eliminating dampness.
Dinner: corn porridge, mushrooms, peas, asparagus and thyme vegetables.
Description: Thyme is not outstanding in shape, but it is widely used. Thyme is helpful for digestion, hangover, antisepsis and diuresis, and is usually cooked with fresh or dry branches and leaves.
Step 3: Day 3
Breakfast: organic quinoa puffed grains, almond milk and bananas.
Description: coarse grains directly bring benefits to the skin: the cellulose in coarse grains accelerates intestinal peristalsis, promotes defecation and detoxification, and reduces skin diseases such as acne; Coarse grains diuresis detumescence, make skin delicate and even.
Lunch: Toast with chopped mint, lettuce, cherry, tomato, black olive and lemon.
Description: mint leaves are refreshing and delicious, and have many health care effects such as clearing away heart fire, improving eyesight, detoxifying, dispelling wind and dissipating heat, stimulating appetite and promoting digestion.
Dinner: vegetables, sesame seeds, apples and pine nut salad.
Operation method: stir-fry various vegetables such as Chinese cabbage, beet, onion and red cabbage slices.
The fourth day
Breakfast: toast, raw walnut sauce and banana slices.
Lunch: lentil salad with balsamic vinegar
How to operate: Cook lentils until they are soft, and add chopped beets, onions and some walnuts.
Dinner: mashed potatoes and leeks, plus a cucumber, avocado, radish and pea seedlings.
Operation method: Mix the cooked potatoes, pepper slices and peppers. Cut the leek in half, add thyme, and cook at 350? Bake at Fahrenheit for 30 minutes.
Step 5: Day 5
Breakfast: organic oatmeal and mulberry.
Lunch: zucchini and spinach.
Operation method: Mix zucchini, Brazil nuts, sesame paste, lemon juice and mint.
Description: Zucchini contains an interferon inducer, which can stimulate the body to produce interferon, improve immunity, and play an anti-virus and anti-tumor role. Zucchini is rich in water and has the effect of moistening skin.
Dinner: lettuce and zucchini.
Operation method: Mix cauliflower, onion, mint and tomato, and add lemon. Soak in salt 10 minute. Drain and add glutinous rice flour and thyme. Stir in the cake and fry until golden brown.
Step 6: Day 6
Breakfast: coconut yogurt and pistachios.
Operation method: coconut meat is mixed with water, supplemented with probiotics, and fermented for 12 hours.
Description: Yogurt has the function of clearing bowel and relaxing bowels. Drinking a small glass every day also has a cosmetic effect.
Lunch: bean salad, pickled carrots, coriander and black olives.
Operation method: soak carrots in the mixed solution of lime juice, fennel, salt and honey for five minutes. Add olive oil and coriander.
Dinner: green vegetable noodles
7. Day 7
Breakfast: cauliflower puree
Operation method: steam the cauliflower until soft, mix the puree with coconut oil, and add a teaspoon of salt.
Description: Broccoli, also known as broccoli, has bright color, good taste, good nutritional value and health care function, and has been rated as one of the top ten healthy foods by American Time magazine.
Lunch: tomato noodles
Dinner: fried rice, citrus salad
Description: Vitamin B 1 rich in citrus plays an important role in signal transduction of nervous system. In addition, the carotenoid content in citrus is much higher than other autumn fruits. This nutrient can be converted into vitamin A in the body, which has the functions of protecting eyes and improving vision.