Quick hand cup: the total calorie is 798 calories.
I've always wanted to have a hot breakfast, and all kinds of ingredients can be mixed at will. Not only does the taste kill the roadside stalls, but the nutrition is also very comprehensive. Start your day with energy!
Composition:
3 eggs: the calorie is 432 kcal/300g;
Cheese salad 1 spoon: 33 calories/10g.
2 tablespoons of corn kernels: heat 53 kcal/50g;
Bacon 1 tablet: 275 calories/50g;
3 spinach leaves: 5 calories/20g;
Exercise:
1. Cut the bacon and washed spinach leaves into small pieces respectively.
2. Put three eggs in a Mei Sen cup.
3. Add your favorite ingredients, such as cheese crumbs, corn kernels, bacon and spinach.
4. Then add salt, olive oil and black pepper to taste.
5. Tighten the lid of the Mei Sen cup and shake it vigorously for about half a minute to mix the ingredients and seasonings evenly.
6. Remove the lid, put the Mason cup in the microwave oven and turn to medium heat for about 4 minutes.
Tip: Be sure to choose Mason Cup made of high temperature resistant material, and remember to take off the lid when heating.
The above is a complete method of shaking the cup quickly by hand, which can be completed in 5 minutes. The ingredients are simple and easy to make.
Breakfast: skim milk 200ml+ egg cucumber mixed with chicken+steamed sweet potato; The calorie is about 350 kilocalories, and the three kinds of nutrition are balanced.
The ratio of composition to heat is shown in the figure:
The practice is particularly simple.
1, peeled sweet potatoes and steamed eggs are processed with the same ingredients, saving time;
2. Dice the chicken breast, put it in a boiling water pot for 2 minutes, take it out, pour it with soy sauce and rice vinegar, and put the cut eggs on it.
Finally, don't forget skim milk.
Lunch: fried rice with asparagus, beef and oats; 450 calories, three kinds of nutrition are balanced.
The amount of ingredients and the proportion of nutrients are as shown in the figure:
The practice is as follows:
1, 30g oatmeal soaked overnight in advance, and then steamed with 30g rice for later use.
The staple food should be coarse and fine, not all coarse. Whole grains are easy to cause constipation for parents with slow gastrointestinal motility.
2, put 8 grams of oil in the pot, add minced beef and stir fry, add a little soy sauce and oyster sauce;
3. Stir-fry asparagus and diced carrots for 3 minutes, so that you can pour less water and prevent the pot from burning;
4. Finally, add the steamed rice, add salt, stir fry evenly, and then turn off the fire and serve.
Dinner: 50 grams of oil-free pancakes+tofu, melon and vegetable soup; 330 calories, three kinds of nutrition are balanced.
Ingredients and nutrients.
The practice is to cook in one pot. Cook what is not easy to cook first, then what is easy to cook, season with soy sauce, throw away the salt and add chopped green onion.
See, my dinner is a lazy way, that is, cooking all kinds of vegetables together, so that the soup is easy to digest and my stomach is very comfortable.
Just remember that carbohydrates (staple food), protein and vitamins must be available.