Healthy and nutritious diet recipes, now people have higher and higher requirements for their own diet. Healthy eating is very important, but many people don't know about nutritious meals. I have compiled the relevant information of healthy and nutritious diet recipes for everyone. Let's have a look.
Healthy and nutritious diet recipes 1 Monday nutrition recipes:
Breakfast: staple food: mung bean rice porridge, eggs, sugar cakes, non-staple food: mixed with kelp, lunch: staple food: small rice, non-staple food: stewed beef, fried onion (onion is an educational food, with increased oxygen content in blood and active brain cells), dinner: a pear dinner: staple food: rice, non-staple food: fish-flavored shredded pork, fried sauerkraut, snacks: staple food: laver, eggs, wonton before going to bed.
Tuesday's nutrition recipe:
Breakfast: staple food: bread rolls, eggs and milk (eggs and milk are good for calcium supplement) non-staple food: soy pickles lunch: staple food: rice non-staple food: steamed fish, fried celery (celery contains crude fiber, which helps digestion) dinner: a banana dinner: staple food: rice with black rice non-staple food: auricularia auricula meat, fried flowers and supper: staple food: vegetables with film, five.
Wednesday nutrition recipe:
Breakfast: staple food: steamed bread with black rice flour, eggs and milk. Non-staple food: vinegar mixed with bean slices and shredded Chinese cabbage. Lunch: staple food: kidney bean rice. Non-staple food: roasted mutton balls and spicy tofu. After dinner: a bowl of chinese cabbage juice (nourishing the stomach). Dinner: staple food: buckwheat noodles, single cakes, and non-staple food: shredded ginger, sauerkraut and shredded potatoes. Midnight snack: chicken soup and potato cake. Before going to bed: Apple Week.
Four nutritional recipes:
Breakfast: staple food: millet porridge, rice cakes, eggs, non-staple food: spiced peanuts mixed with celery, lunch: staple food: beef and scallion buns (stuffing can be changed at any time), non-staple food: stewed carrot vermicelli, fried bean slices, after dinner: a kiwi dinner: staple food: rice non-staple food: roasted eggplant, kung pao chicken snack: steamed bread slices, persimmon egg drop soup, before going to bed: one meal.
Friday nutrition recipe:
Breakfast: staple food: milk, eggs, steamed bread non-staple food: radish and kimchi lunch: staple food: rice non-staple food: roasted chicken wings, stewed soybeans and kelp roots dinner: walnut powder dinner: staple food: rice non-staple food with fine corn: shredded pork in Beijing sauce, watercress dinner: pickled noodles, spiced peanuts before going to bed: an apple.
Saturday nutrition recipe:
Breakfast: staple food: tortillas, black rice, red date porridge, eggs, non-staple food: mixed cowpea, lunch: staple food: rice, non-staple food: roasted ribs and beans, fried fungus, cabbage and carrots, (ribs and calcium supplements), after dinner: a bunch of grapes, staple food: home-made bread, non-staple food: fried rapeseed and mushrooms, and three-silk snack: bread sandwich.
Three combinations make you not fat no matter how you eat.
First of all, cabbage soup
During weight loss, cabbage soup and cabbage soup can be used as the main food for detoxification. It is worth noting that high fat, high salt, refined products, desserts and starch are inedible. The treatment time of this weight-loss operation ranges from 7 days to 30 days. If you persist, you will have good results soon. Cabbage soup is a convenient and economical way to lose weight. The following is a delicious and nutritious slimming soup. Interested friends may wish to give it a try.
Ingredients: 2000g cabbage heart, a piece of frozen tofu, red and green sweet pepper100g, boiled cucumber juice, salt and chicken essence.
Exercise:
1. Cut Chinese cabbage and red bell pepper into 4cm long filaments.
2. Marinate shredded Chinese cabbage, red bell pepper and frozen tofu with refined salt for 20 minutes, remove the salt water, and add monosodium glutamate and cucumber juice.
3. After the water in the pot is boiled, pour in the above materials, add salt and chicken essence.
Effect: Someone tried it and lost eight pounds a week.
Second, Flammulina velutipes scrambled eggs
Flammulina velutipes is known as the master of slimming in nature and is the most natural.
Diet food, often eating Flammulina velutipes can reduce blood cholesterol and prevent obesity.
Ingredients: a handful of Flammulina velutipes and 3 eggs.
Exercise:
1, Flammulina velutipes slightly cut off some old roots, washed and drained, and then cut in half.
2. Break up the eggs, add some salt and stir well.
3. Heat the oil pan and pour in the egg liquid. Fry slowly until the bottom of the egg mixture is solidified.
4. Fry for 15 seconds, break the egg roll and take it out for later use.
5. Start the oil pan again. Add chopped green onion and garlic until fragrant. Pour in Flammulina velutipes and stir fry a few times.
6, pour in the eggs to be used, stir fry until the Flammulina velutipes become soft, add some soy sauce and salt and stir fry evenly.
7. Add some chopped green onion and you can start the pot. Simple but delicious.
Disadvantaged people of Flammulina velutipes: those with spleen and stomach deficiency and cold.
Third, egg spinach cake
Spinach contains a lot of plant crude fiber, which can promote intestinal peristalsis, facilitate defecation, promote pancreatic secretion and help digestion; Can be used for the adjuvant treatment of hemorrhoids, chronic pancreatitis, constipation, anal fissure and other diseases. In addition, spinach is rich in vitamin C, which will become soft and smooth after cooking and easy to eat. Cooking with other dishes can make the nutrition complementary and achieve the best weight loss effect.
Ingredients: spinach puree 1 small bowl
4 eggs, proper salt, a little pepper and olive oil.
Exercise:
1. Beat the eggs, add appropriate amount of salt and pepper, add a small amount of salt and olive oil to the spinach puree and mix well;
2. Select a small pan, heat it, add a small amount of oil, pour half of the egg liquid, and fry it on low heat until the egg liquid on the surface is slightly solidified;
3. First spread the spinach puree on the egg liquid, smooth it, then pour the other half of the egg liquid and continue to fry on low heat;
4. After the surface of the egg liquid is solidified, buckle the pot mouth with a slightly larger plate, turn it over, then push the egg roll into the pot and fry the other side;
5. Cut the fried egg roll into small pieces, put it on a plate and dip it in ketchup or mustard sauce.
Healthy and nutritious meal recipe 2 What food is the most nutritious?
1, Redmi
Redmi is rich in starch and plant protein, which can replenish tired physical strength and maintain normal body temperature. It is rich in various nutrients, among which iron is the most abundant, so it has the effects of enriching blood and preventing anemia. And it is rich in phosphorus, vitamins A and B, which can improve malnutrition, night blindness and beriberi. It can also effectively relieve fatigue, listlessness and insomnia. Pantothenic acid, vitamin E, glutathione and other substances contained in it have the effect of inhibiting carcinogens, especially for preventing colon cancer.
2. Citrus
Among many kinds of fruits, acidic fruits contain more vitamin C. Today's nutrition has unanimously praised vitamin C as one of the antioxidants. Its three functions are: preventing free radicals from damaging cells and reducing aging; Avoid the transformation of sodium nitrate and sodium nitrite as preservatives into carcinogenic nitrosamines. It has a great protective effect on cancer patients, especially gastric cancer and esophageal cancer; Inhibit the oxidation of bad cholesterol, protect cholesterol and maintain the health of blood vessels and heart.
Step 3: carrots
"Herbal Classic Shu" records: "Radish root is beneficial to defecation" and "making flour poison". Modern science shows that carrots contain a lot of substances that can promote gastrointestinal peristalsis, such as cellulose, B vitamins, potassium, magnesium, etc., which are helpful for the discharge of waste in the body and have a good therapeutic effect on constipation and acne. The carotene contained in carrot skin, that is, provitamin A, can promote the increase of heme, improve blood concentration and blood quality, and play a great role in treating anemia. Radish also contains a lot of iron, which helps to replenish blood. The iron content of carrot is 40% higher than that of white radish and 75% higher than that of green radish.
4. Soybeans
Soybeans are really cheap and of good quality. For women, isoflavones contained in it can produce similar effects as estrogen hormones, lower blood cholesterol, protect the heart and prevent breast cancer and osteoporosis.
5. Fungi
The nutritional value of edible fungi: high protein, no cholesterol, no starch, low fat, low sugar, high dietary fiber, multi-amino acids, multi-vitamins and multi-minerals. Edible fungi concentrate all the excellent characteristics of food, and its nutritional value reaches the peak of plant-based food, so it is called "God Food", longevity food.
6.cauliflower
Broccoli can be found in many anti-aging recipes. It is a very useful anti-aging food for women. Because it contains antioxidants, it can slow down free radicals in women, thus delaying aging.
Four kinds of tea are healthy.
1, tomato rose drink
Weight loss effect: promote skin metabolism and hypopigmentation, thus making skin delicate and fair.
2. Aloe black tea
Weight loss effect: it is a good way to whiten, beautify and lose weight by improving cell vitality, accelerating fat digestion, regulating human physiological functions, improving skin luster and slowing down skin aging.
3. Flavor green tea
Weight loss effect: gently and safely promote skin metabolism and blood circulation, renew aging cuticle, decompose epidermal melanin, and make skin more uniform, smooth and fair.
4. Hawthorn Lotus Leaf Tea
If you eat it often or eat too much, you can use this lotus leaf hawthorn slimming tea to help digest, clean up fat, metabolize overloaded waste in the body, and play a good regulatory role in the body. People who are overweight or have a heavy gastrointestinal burden can also drink this tea to achieve the effect of reducing fat and weight.
Nutritional collocation of three meals
1, nutritional standard for three meals. According to the standard infant nutrition diet and infant nutrition diet in the Reference Intake of Dietary Nutrients for China Residents, the average daily requirement of various nutrients for each person was designed for catering. The supply of heat energy and various nutrients for breakfast accounts for about 30% of the total daily demand, while lunch accounts for 40% and dinner accounts for 30%. Each person needs about 2000-2400 kilocalories per day, of which 12- 15% comes from protein, 25-30% comes from fat and 60-65% comes from carbohydrates.
2. Preparation principle:
1, the food is diverse, mainly cereals, ensuring milk eggs and increasing vegetables and fruits.
2. Ensure that breakfast is good, lunch is full, and dinner is small, and the ratio of three meals is 3:4:3.
3. Eat snacks, drink less sugary and carbonated drinks, and control sugar intake.
4. Drink milk and 6-8 glasses of water every day. 3. It is recommended to use 25 grams of salad oil all day.
It is best not to eat after supper and before going to bed. If you must eat, do some proper exercise after eating. You can drink a glass of milk before going to bed, which is good for absorption.
Vegetables and fruits are really important in three meals a day. Everyone should eat more fruits and vegetables. How to eat nutritious food every day, what to eat to ensure nutrition and achieve good health, then everyone should arrange every meal reasonably! I hope everyone can have a healthy body!
One-week nutrition recipe recommendation
Monday
Breakfast: steamed bread, milk (or soybean milk), boiled eggs 1, pickles. Chinese food: rice, mushrooms, sweet and sour hairtail, loofah soup. Dinner: mung bean porridge, Chinese cabbage and pork steamed stuffed bun, shrimp and melon.
Tuesday
Breakfast: Wowotou, milk (or soybean milk), stewed eggs 1, tofu milk Chinese food: rice, eggplant powder, duck seaweed soup. Dinner: fried beans, porridge, bean paste buns and shredded green peppers.
Wednesday
Breakfast: meat buns, milk (or soybean milk) and salted duck eggs (half) Chinese food: steamed bread, roast beef with soybeans, fried green beans and egg soup. Dinner: fried noodles, fried spinach, shredded potatoes with green peppers.
Thursday
Breakfast: 1 roll, milk (or soybean milk), boiled eggs. Chinese food: rice, black fungus slices, braised flat fish, white radish, kelp sparerib soup. Dinner: soybean milk or porridge, chopped green onion cake, shredded green pepper and celery.
Friday
Breakfast: steamed stuffed bun, milk (or soybean milk). Chinese food: rice, fried flowers, diced Chili chicken, mushroom and vegetable soup. Dinner: celery steamed stuffed bun, scrambled eggs with tomatoes, minced meat and tofu.
Saturday
Breakfast: bread, milk (or soybean milk), fried eggs 1. Chinese food: rice, spiced fish, fried carrots with bean sprouts, mushroom soup. Dinner: steamed bread, corn porridge, scrambled eggs with tomatoes, shredded pork with fish flavor.
Sunday
Breakfast: flower rolls, milk (or soybean milk), boiled eggs 1 Chinese food: rice, fried diced chicken with black fungus, sweet and sour cabbage and pumpkin soup. Dinner: Chinese chives, pork, black soybean oil, wheat, jiaozi, fried cowpea with minced meat.
Healthy and nutritious diet recipes 3 children's breakfast recipes daquan
Monday
Staple food: coconut toast or carrot toast 1-2 pieces of non-staple food: a few pieces of braised beef (braised beef can be put in an ice box the day before and sliced in the morning). Side dishes: fruit salad (apples, bananas, tomatoes, etc. ) 1 piece (take a fruit if it's too much trouble). Soup: whole grain soybean milk [65438]
Tuesday
Staple food: 2 steamed buns (usually buy a freezer the afternoon before and steam it in the pot the next morning)
Non-staple food in steamed buns: boiled eggs 1 side dishes: Babaocai 1 serving (it's good to use snow vegetables. I remember that Shanghai snow vegetables are delicious, so I fry them with shredded pork and heat them in the microwave the next morning) Soup: milk.
Wednesday
Staple food: buttered toast, non-staple food: delicious chicken wings (buttered toast can be made into a simple sandwich with egg skin and cheese, so there is no need to make chicken wings), side dishes: cold cucumber (without raw food), soup: fresh milk or hot chocolate milk or yogurt.
Thursday
Staple food: milk king steamed buns (ready-made bags are sold in supermarkets, just steam them for two or three minutes in the morning)
Non-staple food in milk yellow bag: pork tenderloin, elbow flower or jelly (these are also ready to be put in an ice box when you have time, and you can take them out and cut them when you eat them, which is cooked food). Side dishes: cold celery (when steaming cream buns, celery can be quickly shredded and cooked in water, just sprinkle fine salt chicken essence on the plate and mix well, crisp and refreshing), soup: cereal soybean milk.
Friday
Staple food: jiaozi (
Jiaozi, you have to wrap it up the day before or at the weekend and put it in the freezer. You can eat it in the morning. ) soup: milk
Saturday
Staple food: bean paste buns (this is also a ready-made bag in the supermarket, just steam it in the morning) Non-staple food: sauce chicken liver or sauce beef (cooked food is cut out in the ice box in advance in the morning) Side dishes: sherry red or dried radish minced meat soup: thin milk cereal drink: milk.
Sunday
Staple food: Italian macaroni or pasta (minced meat, half onion, half carrot and one bell pepper, all chopped into particles, put them in a pot and fry them in turn, stir-fry the cooked macaroni and noodles in the pot, add tomato sauce, and delicious Italian macaroni or pasta will be served) Non-staple food: fruit salad soup: purple rice porridge or preserved egg lean porridge looks more complicated.