Office worker MM is the one who eats the most and gains the most weight. In addition to lack of exercise, eating lunch in a hurry is also the key. Fast-food box lunch is the main choice for office workers, and this kind of fast food not only has health risks, but also easily leads to excessive fat intake and insufficient vitamin nutrition intake, so it is inevitable to get fat. If you want to lose weight, how to eat a diet lunch? Here are some homemade diet lunch recipes for everyone.
Selection principle of diet lunch
1. Choose foods with low fat and sugar content:
For example, milk can be skim or low-fat milk; Choose sugar-free drinks; Eat less fried food, cakes, etc. Choosing foods with high fiber content, such as brown rice and whole wheat food, can not only increase satiety, but also promote gastrointestinal peristalsis and reduce calorie absorption. You can also eat some dietary fiber supplements properly, or drink some low-calorie drinks rich in dietary fiber, such as Kangbite's "sports beauty".
2. Eat more foods with high water content:
Supplementing more water in vegetables and fruits can also increase satiety, reduce food intake and supplement multivitamins in time.
3. Avoid strong food:
Many seasonings are often added to heavy food. These seasonings are also high in calories, which will also tempt you to eat more unconsciously and then gain weight unconsciously. I see, it may not be that easy to keep your mouth shut.
Recommendation of homemade diet lunch recipe
1. Mushroom tofu
Ingredients: 300g of tofu, 3 mushrooms, pickled mustard tuber, soy sauce, sugar, sesame oil and starch.
Production method: (1) Cut tofu into small square pieces and hollow out the center; (2) Chopping washed and soaked mushrooms, chopping pickled mustard tuber, adding seasoning and starch, and uniformly mixing to obtain stuffing; (3) Brew the stuffing into the center of tofu, steam it on a dish, and sprinkle with sesame oil and soy sauce.
Efficacy: Lentinus edodes can lower cholesterol, and tofu is beneficial to lose weight.
2. Braised crucian carp with medlar
Ingredients: 1 crucian carp, 12g medlar, soybean oil, onion, ginger, pepper noodles, salt and monosodium glutamate.
Production method: (1) remove intestines, scales, wash, shred onions and mince ginger from crucian carp; (2) Heat the oil pan, fry the crucian carp until slightly burnt, add the onion, ginger, salt, pepper noodles and water, and stew for a while; (3) Add Lycium barbarum, stew for 10 minute, and add monosodium glutamate.
Efficacy: Lycium barbarum can prevent and treat arteriosclerosis, and crucian carp contains less fat, which is beneficial to lose weight.
3. Sliced melon with double mushrooms
Ingredients: Momordica charantia 150g, Lentinus edodes 100g, Flammulina velutipes 100g, ginger, soy sauce, sugar and sesame oil.
Production method: (1) Slice the cold melon into filaments, and slice the ginger into filaments; (2) Soaking Lentinus edodes, shredding, cutting off the tail end of Flammulina velutipes, and washing; (3) frying shredded ginger in oil, adding shredded melon, shredded mushroom and salt, and stirring until the shredded melon becomes soft; (4) Add Flammulina velutipes and stir fry, and add seasoning and stir fry evenly.
Efficacy: Lentinus edodes and Flammulina velutipes can lower cholesterol; Melon is rich in cellulose, which can reduce fat absorption.
4. cold spinach
Recipe ingredients: spinach 1/2 handfuls, original seaweed 1/2 slices, egg yolk 1 piece.
Recipe accessories: 3/4 cup of dilute salt soy sauce 1 tablespoon.
Production method:
1. Cook the yolk and press it into fine powder for later use.
2. Wash spinach, put it in boiling salt water and soak it in ice water immediately.
3. After wringing out the spinach, soak it in the seasoning and put it in the refrigerator for 30 minutes.
4. Take it out after freezing, unscrew the sauce, cut it into 2cm pieces, peel the laver into filaments and sprinkle it on spinach, and finally sprinkle with egg yolk.
Stir-fried fresh mushrooms
Recipe ingredients: fresh mushrooms180g, Flammulina velutipes half a catty, carrots half a loaf, and shredded pork 50g.
Recipe accessories: salt, vegetarian food and pepper.
Production method:
1. Wash and slice fresh mushrooms, shred carrots and cut the roots of Flammulina velutipes for later use.
2. Put the fresh mushroom slices, shredded carrots, Flammulina velutipes and shredded pork into a pot that doesn't touch Bao Guo, add a little water and stir-fry with low fire, and add seasonings to stir-fry until cooked.
6. Pleurotus eryngii in oyster sauce
Recipe ingredients: Pleurotus eryngii 1 kg, 2 onions, ginger 1.
Recipe accessories: seasoning: water 15cc, sesame oil 1 tbsp, comprehensive seasoning: 3 tbsp oyster sauce, crushed rock sugar 1 tbsp,
Production method:
1. Pleurotus eryngii slices are about 1 cm wide; Sliced ginger; Cut the onion into inches for later use.
2. Take the pan, turn to medium-low heat, add 2 tablespoons of oil, add ginger and shallots, add Pleurotus eryngii and stir well, then add water, add comprehensive seasoning and mix well, turn to high heat, stir-fry until Pleurotus eryngii absorbs juice, add shallots and stir well, then add sesame oil and mix well.