Ah, or just a few broccoli swaying in the wind.

The following is a high-value fitness and weight-loss writing recipe shared by Bian Xiao: it has exploded the circle of friends and is easy to use (worth collecting). Let's have a look!

High value menu

This is what we talked about before.

Prevalence abroad

Meal preparation diet

Jeffrey is also helping his friend who wants to lose weight.

List several main dietary principles.

If you want to get rid of your fitness meal

The vulgar taste of great white and green

Move towards an advanced stage with excellent face value and function.

Please refer to it.

Dietary principles of fitness meals:

1, to ensure the intake of staple food.

2, high protein and low fat

Chicken, duck, pig and other meats are rarely touched (except chicken breast). Although these meats are rich in protein, they are also high in fat.

Fish is a better choice, high in protein and low in fat.

3. Coarse grains are a better choice.

Eat less flour and rice carbohydrates such as rice and noodles, and eat more coarse grain carbohydrates such as corn, quinoa and oats.

Coarse grains are carbohydrates with slow digestion (low GI), so they will not accumulate fat because of rapid heat release like flour and rice, which is very beneficial to reducing fat.

4. Give up frying and choose cooking.

5. Never eat snacks!

Don't touch drinks, biscuits and potato chips!

Rice is 1. 15kcal/g, but potato chips are nearly 6 kcal/g, and two rice is 1 15 calories.

100g potato chips (75g in a big bag of locust potato chips) with 550 calories.

The calorie intake of a bag of potato chips is basically 6 liang of rice!

6. Eat less and eat more.

Appropriate meals should be added between breakfast and lunch, and between lunch and dinner, so that the amount of Chinese food and dinner can be dispersed to the other two meals.

Note that you don't need to eat too much. A corn and an apple are considered as dinner. Its function is to improve your satiety, increase your basal metabolism and reduce your lunch and dinner intake.

This is Jeffrey.

Seven fitness meals shared with you.

Not only consider nutritional needs

It is also in line with the balanced proportion of reducing fat and increasing muscle.

You can get it soon.

Instead of the usual three meals a day.

We also found some other netizens.

Share your own fitness meal every day.

Found these people

The external muscles are displayed, but the internal ones can be virtuous to the kitchen?

I just want to get married and go home at once.

In fact, this is not difficult at all.

The disabled party also made a fitness meal among online celebrities in minutes.

Prepare ingredients

(Recommended storage basic ingredients)

Considering the face value and nutrition

We can buy according to the color of food ~

Green series: spinach, asparagus, broccoli, cucumber, avocado, green pepper and peas. ......

Red and yellow series: corn, carrot, pumpkin, sweet potato, potato, tomato, shrimp and bacon. ......

White series: cauliflower, eggs, mushrooms, fish, chicken breast and onions. ......

Simple, healthy and beautiful dishes

salad

1, avocado egg salad

Exercise:

1, wash the eggs and cook them in a pot;

2. Peel, core and cut avocados into small pieces;

3. After the eggs are cooked, dry the water, shower, peel and cut into small pieces;

4. Mix avocado and egg pieces, sprinkle with some salt and chopped black pepper, and stir well.

2. Chicken breast vegetable salad

Exercise:

1, chicken breast sliced and pickled with black pepper, cooking wine and salt;

2. Cook the chicken breast for one minute, take it out, cook it, and cook it for too long;

3. Cut the lettuce into sections, slice the cucumber and cut the cherry tomatoes in half;

4. Mix all the ingredients and pour in vinegar sauce or salad sauce.

More salad practice reference

Summer slimming salad, take you away from the kitchen high temperature fumes!

sandwich

1, tuna sandwich

Exercise:

1. Cook and chop the eggs, add corn kernels, salad dressing and tuna and stir well;

2. Slice cucumber and tomato;

3. All the materials are sandwiched in toast slices.

2. egg sandwich

Exercise:

1, toast is baked, and there is no toaster to use a pan;

2. Sprinkle salt on the eggs;

3. Heat the hot oil in a hot pot, pour in the egg liquid, and immediately leave the fire when it is eight ripe;

4. Sandwich the eggs into the bread slices.

3.bacon sandwich

Exercise:

1, cut the bacon into sections, fry until slightly burnt, and fry a poached egg;

2. Spread tomato sauce or salad dressing on one side of the toast slice;

3. Put lettuce, tomatoes, cucumber slices, poached eggs and bacon into toast slices.

pizza

1, simple toast pizza

Exercise:

1. Toast slices are coated with tomato sauce and sprinkled with cheese;

2. Put corn kernels, carrots, diced bacon, diced green peppers and other ingredients;

3. Finally, sprinkle a layer of cheese crumbs, preheat the oven for 5 minutes, bake at 200 degrees for about 10 minute, and bake until the cheese melts.

2. Vegetable pizza

Exercise:

1, spread ketchup on the pizza crust;

2, put a variety of vegetables, asparagus, mushrooms, green peppers, etc.;

3. Sprinkle with black pepper and shredded cheese and bake at 200 degrees for 20 minutes.

3. black pepper beef pizza

Exercise:

1. Dice beef, add black pepper and salt and stir-fry until it changes color;

2. Coat the pizza crust with black pepper sauce and sprinkle with shredded cheese;

3. Add diced beef, corn kernels and green peppers. And sprinkle with a layer of cheese;

Bake at 4.200 degrees for 20 minutes.

Pasta products

1, pumpkin spaghetti

Exercise:

1, cut the pumpkin, steam it, mash it with milk, and boil it with low heat;

2. Cook the noodles at the same time and drain the water;

3. Fry the bacon or sausage, and pour it into the pumpkin puree together with the spaghetti;

4. Add a little salt and black pepper and mix well.

2. Spaghetti with chicken and mushroom cream

Exercise:

1, chicken breast cut into small pieces with a little salt, marinated with soy sauce 15 minutes, shredded onion, sliced mushrooms;

2. Boil the spaghetti in boiling water for 10 minute, and drain the water;

3, the pot is hot and does not put oil, and the fried chicken breast is served.

4. Put a little oil in the pot, add onion and stir-fry until fragrant, then add mushrooms, add a little salt and stir-fry until 70% is ripe, then add milk and chicken essence and cook until the juice is1/3;

5. Cover the spaghetti with thick juice and mix well when eating.

3. Shrimp spaghetti

Exercise:

1, broccoli is broken into small flowers and blanched;

2. Boil the spaghetti for15min, cool it and drain the water;

3. Pour a little olive oil into the pot and heat it, add the shrimps and stir fry, and add a little cooking wine to remove the smell;

5. After the shrimps are fried, add the pasta and vegetables, add the right amount of salt and black pepper, and stir evenly.

For more information about pasta practices:

9 pasta methods, the best choice for pasta lovers!