1, healthy diet for one day
Healthy diet 1
Breakfast: 1 bowl of black rice and red bean porridge, 1 boiled egg, 1 small dish of cold shredded radish.
Lunch: 1 small bowl of rice, 1 minute mixed with three shreds (carrots, kelp and green bamboo shoots), 1 bowl of stewed mutton with white radish and green bamboo shoots with vegetables.
Dinner: 1 bowl of pickled mustard tuber and shredded pork noodles.
2. Healthy Eating 2
Breakfast: 1 apple, two pieces of whole wheat bread, 1 cup of soybean milk.
Lunch: 1 small bowl of rice, 1 grilled crucian carp with medlar, 1 bowl of lettuce dipped in sauce.
Dinner: 1 tortillas or 1 steamed bread, 1 fried kale, 1 steamed eggs with minced meat.
3, healthy eating three
Breakfast: 1 cup of milk, 1 apple, 1 roll.
Lunch: 1 small bowl of rice, 1 fried rape with mushrooms, 1 bowl of pea soup, 1 celery mixed with shredded chicken.
Dinner: 1 bowl of kelp tofu soup, 1 shredded potato with green pepper.
4, healthy eating four
Breakfast: 1 steamed buns, 1 bowl of peanut and corn paste, 1 vegetable dish.
Lunch: half a bowl of rice, tomato broccoli 1, shredded green pepper 1, yuba horseshoe soup 1.
Dinner: 1 tomato and bean sprout soup, 1 vegetable stir-fry, 1 five-grain fragrant yellow croaker.
5, healthy eating five
Breakfast: 1 boiled eggs, 1 bowl of pumpkin millet porridge, two pieces of whole wheat bread.
Lunch: half a bowl of rice, Mapo tofu 1 serving, roast beef with potatoes 1 serving, cucumber mixed with yuba 1 serving, carrot and sugarcane soup 1 serving.
Dinner: 1 small bowl of sweet potato porridge, 1 vegetarian fried zucchini, 1 spinach and dried seaweed.
6, healthy eating six
Breakfast: 1 salted duck eggs and 1 bowl of sweet potato and rice porridge.
Lunch: Half a bowl of rice, 1 sweet corn with green pepper, 1 mushroom Shanghai green, 1 stewed ribs with yam.
Dinner: 1 steamed buns, 1 hawthorn soup, 1 mixed cabbage.
7, healthy eating seven
Breakfast: 1 fried eggs, 1 bowl of papaya steamed brown rice, 1 assorted pickles.
Lunch: half steamed bread, sliced green bamboo shoots and auricularia auricula 1, fried red rape 1.
Dinner: 1 bowl of peanut chicken porridge, 1 portion of vegetable fried kale.
8, healthy diet for a week.
Monday cookbook
Breakfast: 1 boiled eggs, 1 slices of whole wheat bread, 1 cup of black coffee.
Lunch: half a bowl of brown rice, 1 braised beef brisket, 1 fried vegetables, 1 loofah soup, 1 pear.
Lunch: half a bowl of brown rice, half a steamed fish, fried green beans 1, white radish soup 1, tomatoes 1.
9. Tuesday recipes
Breakfast: 1 sandwich (2 slices of ham toast and half a tomato)
Lunch: 1 cold kelp, 1 bowl of Wonton Noodles, 1 apple.
Dinner: half a bowl of brown rice, 1 miso soup, 1 cold celery, 1 carambola.
10, Wednesday cookbook
Breakfast: 1 boiled egg, 2 slices of whole wheat bread, 1 tomato, 1 cup of green tea.
Lunch: half a bowl of brown rice, 1 bowl of winter melon soup, 1 fried straw mushroom, 1 orange.
Dinner: half a bowl of brown rice, 1 scrambled eggs with onion, 1 boiled vegetables, lily soup, 1 kiwi.
1 1, Thursday recipe
Breakfast: 1 poached eggs, 1 bowl of rice porridge, 1 boiled vegetables.
Lunch: 1 salad, 1 tuna sandwich, 1 apple.
Dinner: half a bowl of brown rice, half a steamed fish, 1 boiled cabbage, 1 winter melon soup, 1 pear.
12, Friday recipe
Breakfast: 1 boiled eggs, 2 slices of whole wheat bread.
Lunch: half a bowl of brown rice, white radish soup 1 serving, shredded chicken with bean sprouts 1 serving, and orange 1 serving.
Dinner: half a bowl of brown rice, 1 cold bamboo shoots, 1 fried bean sprouts, 1 loofah soup, 10 small tomatoes.
13, Saturday cookbook
Breakfast: 1 steamed stuffed bun, 1 corn.
Lunch: half a bowl of brown rice, 1 cold celery, half a steamed fish, 1 spinach soup, 1 carambola.
Dinner: half a bowl of brown rice, 1 fried kale, 1 stewed mushroom sparerib soup, 1 apple.
14, Sunday recipes
Breakfast: 1 steamed eggs, 2 slices of whole wheat toast.
Lunch: beef noodles with tomato sauce 1 serving, cold cucumber 1 serving, and half papaya.
Dinner: half a bowl of brown rice, 1 scrambled eggs with tomatoes, 1 boiled spinach, 1 bitter melon soup, 2 kiwis.
15, notes
1, skipping breakfast is easy to make your body on an empty stomach, and the reduction of sugar in your blood will make your appetite more vigorous. At lunch time, you will eat like crazy because of extreme hunger, so your calorie intake will seriously exceed the standard.
2. It is not enough to have no drinking water.
Drinking 2000cc of water every day can ensure the normal operation of the body, and the stool will not become dry and hard, which will make you constipated. Don't drink carbonated drinks such as coke and sprite. They contain a lot of sugar and will make you fatter.
3. No high-calorie snack
Cats always stay up until two or three in the middle of the night. It's been seven or eight hours since dinner time. He must be hungry. Instant noodles, potato chips and snacks have appeared one after another, and they are quite enjoyable to eat. After feeding your stomach,
I climbed into bed. How can this not be fat? Stop living like this! Bian Xiao suggested that MM had better not stay up late to eat midnight snack or something, which is simply the number one enemy of weight loss and beauty. If you have to eat, choose oatmeal with high fiber and low calorie.
4, don't ice products to cool off the heat
In hot summer, a bowl of ice is the best way to cool off, but popsicles on the market also contain a lot of sugar, and the heat is naturally amazing. If you must eat them, you should choose foods that are not too sweet and too high in calories, such as chocolate and peanuts. Choose low-fat, or you can see natural fruits and grains. Remember to read the calorie label on the package when you buy it The lower the better.
5. It is forbidden to take fruit as dinner.
Fruits are nutritious and regarded as the most popular diet food, but some fruits have relatively high sugar content. If they are excessive, it will definitely affect the weight loss plan in summer.
6. No cake or dessert.
A small bite of cream cake contains a lot of fat and sugar. When you are mentally satisfied, your stomach will swell with satisfaction. Cut off the root of all evil!
7. No big fish and big meat
Meat food contains a lot of protein and calories. Excessive intake will reduce the peristalsis of the stomach, cause constipation and affect digestion and absorption. If you really can't lack the company of meat, it is suggested that you can choose to eat chicken and fish with lower calories.
8. It is forbidden to eat only once a day to reduce calories.
Singh said, "Many women think that skipping breakfast every morning, eating only a little at noon and having a good meal at night is equivalent to eating only one meal a day, so that the calories consumed are much less than in the past, and the purpose of losing weight can be achieved. Actually, it is not. If you don't eat all day, you will actually increase your appetite and have the possibility of binge eating. We found that women who only eat one meal gain weight faster. " He suggested that breakfast and lunch should be balanced to avoid being hungry and overeating at dinner.
9, no diet, lack of nutrition.
In order to lose weight, many French women eat very simple things every day, such as a cup of coffee and some biscuits for breakfast, a cup of milk and an oatmeal roll for lunch. This has led to malnutrition and other diseases in many people. They have too little calcium, protein and fiber. Singer pointed out, don't just eat simple food to lose weight, but change your eating habits to control your weight. For example, use low-fat cooking methods to cook, choose restaurants that provide healthy food, and participate in activities unrelated to diet. In short, we must ensure a balanced nutrition and moderate collocation of meat and vegetables, and we must not cause new troubles because of lack of nutrition.
10, excessive dependence on diet pills is prohibited.
It is best not to take diet pills, but if you are very, very fat and want to lose weight in a short time, you can try it, but try to choose Chinese medicine, which is less harmful to your body.