Monday: mushroom cabbage soup
Mushrooms are rich in protein and crude fiber.
Breakfast: 1. Four slices of whole wheat peanut toast and 1 teaspoon peanut butter. 2. Cucumber and tomato tricolor salad: 50g cucumber slices, 50g cucumber slices and 50g tomato. Step 3 Dilute orange juice and 2 oranges
Lunch: 1. Half a bowl of germ rice. 2. Spinach beef: 80g spinach, 40g beef, 1 teaspoon oil. 3. Mushroom tofu: mushroom 10g, tofu 1/2, a small amount of soy sauce and vinegar. 4. Radish clear soup: 60 grams of white radish
Dinner: Cooking method of mushroom cabbage soup: 50g of onion, 0/00g of Chinese cabbage/kloc-,0/00g of shredded mushrooms/kloc-and 0/00g of coriander/kloc-,cut into blocks or strips, add 4-5 bowls of water and appropriate seasonings.
Description of nutritional components: The water content of fresh cucumber is the highest among vegetables, and it can be used as raw fruit to quench thirst without the burden of calories. Rich in potassium, diuretic and antihypertensive, it is a holy product for obese people to lose weight. Mushrooms are rich in protein, carbohydrate crude fiber, calcium and iron, which can promote the absorption of calcium.
Tuesday: Bean sprouts and green pepper soup breakfast: 1. Salad snack set. 2. Wheat germ milk.
Lunch: 1. Germ rice. 2. Shrimp rolls. 3. stir-fry cabbage. 4. seaweed soup
Dinner: bean sprouts and shredded green pepper soup. Cooking method: Flammulina velutipes (dry) 30g, soybean sprouts 100g, shredded green pepper 100g, auricularia auricula 100g. Add 4-5 bowls of water and cook all the ingredients. Seasoning can be added by yourself or diluted to flavor the broth.
Description of main nutritional ingredients: Wheat germ for lunch contains a lot of vitamin b 1 and lecithin, which is helpful for brain development and improving learning efficiency. Kelp contains fucoidan, iodine and various vitamins and minerals. It is not only a nutritious tonic food, but also beneficial to prevent and treat hypothyroidism and enhance the metabolic function of the whole body.
Wednesday: Cucumber Flammulina velutipes Soup
Breakfast: 1. Whole wheat steamed bread with eggs 1, fried eggs 1, oil 1 teaspoon. 2. A cup of soybean milk.
Lunch: 1. Ruyi noodles 1 bowl: Qingjiang cabbage 100g, sesame oil 1 teaspoon. 2. Wolfberry and loofah soup. 3. Steamed eggplant with onion
Dinner: Cucumber Flammulina velutipes soup Cooking method: Flammulina velutipes 80g, Lentinus edodes 20g, cucumber 100g, abalone mushroom 100g, a little coriander, peeled cucumber, sliced abalone mushroom, sliced mushrooms, cooked with appropriate seasoning, and added some coriander.
Description of main nutrients: Soymilk is rich in vitamin A, vitamin B, potassium, calcium and other minerals, which has the effect of moistening skin and resisting cancer. Cucumber is extremely low in calories, which can clear away heat and phlegm, induce diuresis and detoxify, and enhance human immune function. It is the best natural food for modern people to prevent cancer.
Thursday: Burdock, radish and bean soup
Breakfast: 1. Oatmeal with chopped green onion salty porridge: 1 bowl of cereal (cooked), two pieces of minced meat and a little chopped green onion. 2. Yogurt fruit salad: 3 apples, 4 strawberries, 1 banana.
Lunch: 1. Germ rice. 2. Chinese cabbage louver: Chinese cabbage louver 25g, Chinese cabbage 60g, 1 teaspoon oil. 3. Beef with coriander: 50g of coriander, 2 taels of beef, 1 teaspoon of oil. 4. Porphyra tomato soup: 50 grams of tomatoes, a little seaweed.
Dinner: Burdock radish bean soup cooking method: Burdock 100g, white radish 100g, carrot 100g, and soybean 50g. Cut burdock, white radish and carrot into pieces, add 4-5 bowls of water to edamame, and add appropriate seasoning or broth.
Description of main nutrients: Yogurt is solidified fermented milk, which can replace salad dressing and reduce unnecessary heat accumulation. Xuecai, also known as Xuelihong, is the tender stem and leaf of mustard, which is rich in vitamins and minerals, and is of great help to human growth and maintenance of physiological functions.
Friday: lettuce and cauliflower soup
Breakfast: 1. Fruit: 2 pieces of watermelon. 2. Macaroni salad: 50 grams of cooked macaroni, 50 grams of assorted vegetables, salad dressing 1/2 tablespoons, raisins 1 tablespoon.
Lunch: 1. Half a bowl of germ rice. 2. Chicken curry: 2 pieces of chicken, 40g of potatoes, 0/2 tablespoons of oil12, and curry powder for seasoning. 3. Cold bean sprouts: mung bean sprouts 100g, a little sesame oil. 4. Mushroom and bamboo shoot soup: 50 grams of bamboo shoots and 3 mushrooms.
Dinner: Lettuce and cauliflower soup Cooking method: lettuce120g, cauliflower150g, and four-color vegetables (frozen) 80g. Cut the lettuce into appropriate sizes, cut the cauliflower into pieces, add the frozen vegetables bought in the supermarket to cook the soup, and add the appropriate seasoning.
Description of main nutrients: raisins are sacred products for nourishing blood and moistening skin for adolescent girls, which helps to adjust the discomfort during physiological period and make the skin smoother and ruddier. Bean sprouts can prevent gum bleeding and scurvy. On the other hand, they can protect and whiten the skin, which is an essential element to beautify the skin.
Saturday: Mushroom Cabbage Soup
Breakfast: 1. Muffin+honey. 2. rice paste.
Lunch: 1. Tomato macaroni: 1.5 bowl of cooked macaroni, 50g tomato, 50g cabbage, minced meat 1 two, oil 1 teaspoon. 2. Chai Fish Soup: 2 pieces of tofu and a small amount of Chai Fish.
Dinner: Mushroom Cabbage Soup Cooking method: Chinese cabbage 200g, auricularia 50g, dried lily 30g, mustard powder 50g, carrot 100g. Slice Chinese cabbage, cut auricularia auricula and carrot into appropriate sizes, add lily, boil with 4 ~ 5 bowls of water, season and serve mustard.
Description of main nutrients: Honey contains a variety of enzymes and nutrients, but the calories are the same as ordinary sugar, so it should be eaten in limited quantities at ordinary times. Tomato is known as the "fruit of vegetables", which is mainly rich in fiber and vitamin C. Tomato can promote digestion, and its vitamin C is not easily destroyed like ordinary fruits and vegetables during cooking.
Sunday: loofah, laver and bamboo shoot soup
Breakfast: 1. Sweet potato porridge: 50 grams of sweet potato and 30 grams of germ rice. 2. Scrambled eggs with dried radish: 20g dried radish, egg 1 piece, oil 1 teaspoon. 3. Tender tofu 1/2 pieces. 4.5 strawberries
Lunch: 1. Grilled black pepper steak: 1 steak (2 Liang), black pepper and a little soy sauce. 2. Baked potatoes: 1 potato and 1 teaspoon cream. 3. Sesame shredded beef: 45g shredded beef, 1 teaspoon sesame, a little white vinegar.
Dinner: Luffa Nostoc flagelliforme Bamboo Shoot Soup Cooking method: Bamboo shoot 150g, Nostoc flagelliforme 20g, Luffa 200g, a little chopped green onion. Slice bamboo shoots, cut loofah into pieces, boil 4-5 bowls of water with Nostoc flagelliforme, season and serve.
Description of main nutrients: The content of vitamin A in potato is quite high, and it is also rich in vitamin C, calcium, iron and fiber. Because of its high starch content, potatoes can replace the staple rice and improve satiety.