Many friends want to lose weight. For many people, losing weight is a very painful thing. In fact, losing weight is edible. Reasonable combination of three meals a day is the healthiest way to lose weight. Let's share what's good about a diet meal.

What to eat for a diet meal 1 First, chicken salad+yogurt.

Compared with pork, beef and other meats, chicken obviously has the characteristics of low fat and low calorie, and its meat quality is more refreshing and tender. Delicious dishes can be made by any cooking method and a variety of accessories, and they are rich in nutrition, which can almost become the first choice for dieters to ingest animal protein. Yogurt can promote digestion, and it is a kind of laxative food.

Ingredients, chicken breast, ham, carrots, all kinds of vegetables, salt, cooking wine, pepper, sesame oil, soy sauce, sweet salad dressing.

Practice,

1. Wash carrots, peel them and cut them into powder; Cut the ham. Wash the chicken breast, chop it into mud, put it in a container, add salt, cooking wine, soy sauce, sesame oil, pepper, carrot powder and ham powder, and stir well for later use.

2. Take a small piece of minced chicken and cover it with a layer of bread crumbs. Put the processed chicken pieces into the pot and fry them with proper amount of cooking oil on low fire.

3. Dish vegetables and chicken pieces together and eat them with sweet salad dressing. Carrots can be blanched before eating. When blanching, put some salt and cooking oil in the water.

Second, seafood winter melon soup+brown rice

Shrimp, crab and shellfish are not only low in calories, but also rich in vitamins and minerals, which can promote digestion and absorption. Winter melon diuresis can remove excess water from the body. Brown rice is rich in dietary fiber, which is beneficial to defecation.

Ingredients: fresh shrimp, sea rainbow, clam, wax gourd, onion ginger, coriander, salt, chicken essence and sesame oil.

Practice,

1. Clean all materials. Peel wax gourd, remove seeds and cut into pieces. Slice onion and coriander, and shred ginger.

2. Put water, onion and shredded ginger into a pot to boil, and then put the sea rainbow and clam into the pot and take them out; Then put the fresh shrimp into the pot until the shrimp body bends and the shrimp shell turns red, and then take it out.

Filter the soup in the pot and put it back in the pot. Add wax gourd pieces and stew for about 10 minute until wax gourd becomes soft.

4. Put the scalded fresh shrimp, sea rainbow and clam into the winter melon soup, and add salt and chicken essence; After boiling, drop sesame oil and sprinkle with coriander segments.

Third, green vegetable tortillas+sweet potato porridge.

Corn flour and sweet potato are rich in crude fiber, which can clean the large intestine and remove toxins accumulated in the body, and the calories are not high, which is the best choice for losing weight MM.

Ingredients: corn flour 140g, soybean 50g, flour 50g, egg 1 piece, green leaves, sausage 1 ~ 2, carrot half, water 50g, salt 1 spoon.

Practice,

1. Weigh the ingredients on three sides and mix them evenly. Wash vegetables and cut them into powder, peel carrots and cut them into powder or diced, and slice sausages.

2. Pour chopped vegetables, chopped carrots and sausage slices into the mixed corn flour, beat in an egg, add a little salt, stir well, and gradually add water as needed to form a mixed dough.

3. Heat the pot, add a thin layer of oil, take a pinch of dough with a spoon, put it in the pot and flatten it into a round cake, fry until both sides are golden, and take it out in turn.

4. Baked spaghetti with meat sauce

The raw material of spaghetti is hard wheat. This hard wheat is rich in protein and complex carbohydrates. This carbohydrate decomposes slowly in the human body and does not lead to a rapid increase in blood sugar. So losing weight is the most suitable choice.

Ingredients: spaghetti, onion, pork stuffing, red and yellow pepper, cheese powder, pizza grass, garlic, spaghetti sauce.

Practice,

1. Cook the noodles in a pot and add a little salt to the water. Red, yellow and five-color peppers are cut into diamond-shaped pieces, garlic is minced, onion is minced, and tomato is minced.

2. Stir-fry minced garlic with olive oil or butter, pour minced onion and stir-fry until minced meat is cooked.

3. Add tomato powder and stir-fry until red oil. Add pizza grass and stir-fry until fragrant.

4. Pour in the spaghetti ketchup and continue to stir fry. Turn down the heat to dry the water and make the spaghetti sauce sticky. Add a little salt and black pepper to taste. Pour in the cooked spaghetti and colored pepper pieces. Cook and serve. Sprinkle with cheese powder.

Five, pumpkin tomato detoxification soup+white rice

Pumpkin and tomato detoxification soup is rich in vitamins and pectin, so it has good adsorption, can combine and eliminate harmful substances such as bacterial toxins in the body, and has the functions of dissolving fat, detoxification and detoxification. Regular drinking can also regulate the stomach, because it is rich in fiber, which helps to excrete waste in the body, promote the production of red blood cells, and help gastric juice digest fat and protein.

Ingredients: tomato 300g, pumpkin 1, carrot 1, a Fuji apple, water 800g, honey 1 spoon.

Practice,

1. Peel the pumpkin, peel the apple and cut the carrot into small pieces for later use;

2. Add enough water to pumpkins and carrots and cook them on high fire;

3. After boiling, simmer 10 minute; Add apples and bring to a boil;

4. Add small tomatoes, boil, and finally simmer 10 minutes.

What to eat for a diet meal? 2. What do you eat during weight loss?

Diet food 1: fruit

One a day, vitamin C in vegetables will lose 50% after heating and cooking, and fruits can be eaten in the freshest state. However, most fruits have high sugar content, so they should be eaten in moderation as snacks or snacks.

Diet Food Matching 2: Eggs

An egg a day: Fresh eggs contain high-quality protein and minerals needed by chickens before hatching, and are also essential nutrients for human beings every day.

Weight loss food with three: a piece of fish and a piece of meat, less fat.

A palm-sized piece of fish or meat has about 80 calories. When the intake of fish and meat is insufficient, it is easy to feel tired, dry hair and even poor physiology.

Weight loss food collocation 4: beans and bean products

If you rely entirely on animal protein, you will easily suffer from "civilized diseases", so beans and bean products are essential.

Diet Food Matching 5: Vegetables

There are at least one kind of three meals a day: insufficient vegetable intake, dull skin and "small acne" on the face.

Diet Food Matching 6: Potatoes

An average potato a day is a treasure house of vitamin C and dietary fiber, and it is easy to get satiety, and the cooking method is changeable, which is a good choice for slimming menu.

Diet recommendation

1, beans

Tips: Including soybeans, red beans, kidney beans, green beans, chickpeas, Lima beans, etc.

Magic: increase muscle, help burn fat and regulate digestion.

Secret weapons: fiber, folic acid, protein, unsaturated fatty acids (soybeans, etc. ), iron, calcium (soybeans, etc. ), magnesium.

Confrontation: obesity, colon cancer, heart disease, hypertension.

Weight loss principle: protein is crowded with people, but it contains only a small amount of fat and is rich in fiber and trace elements.

2. Green vegetables

Magic: inhibit free radicals (a molecule that accelerates the aging process) and increase satiety.

Secret weapons: vitamins A, C, E, folic acid, β-carotene, minerals (calcium, magnesium, iron) and fiber.

Confrontation: obesity, cancer, heart disease, stroke, osteoporosis

Weight loss principle: vegetables will provide you with rich vitamins and minerals, as well as crude fiber, while the sugar content is not high.

3. Dairy products

Tip: skim or low-fat milk, yogurt, cheese and cheese.

Magic: strengthen bones, promote weight loss and enhance satiety.

Secret weapons: calcium, vitamin A, vitamin B 12, riboflavin, phosphorus, potassium, and high-quality protein.

Confrontation: osteoporosis, obesity, hypertension, cancer

Weight loss principle: dairy products such as fat-free or low-fat milk, yogurt and cheese can play their key role and discharge the interference of saturated fat. However, skim or low-fat milk and yogurt seem to be more beneficial, because liquids can take up more gastrointestinal space and make you no longer feel empty.

What do you eat for diet meals? Three recipes for women's diet meals:

First, the purple potato thick egg lunch

Stir-fried purple potatoes, beans and mushrooms, fried thick eggs and cold asparagus.

* * * 450 kcal

Ingredients: 220g of purple sweet potato, 2 slices of fragrant dried fruit and 3 mushrooms.

2 eggs, 50 grams of asparagus, 60 grams of green beans and 5 grams of olive oil.

Wash purple potatoes, cut into pieces and steam in a steamer for about 20 minutes.

1. Cut the green beans into two corners, and the mushrooms and dried tofu have been cut into strips; Cut ginger and garlic into powder. First, blanch the green beans in boiling water with some oil for 1-2 minutes, and then take them out.

2. Add a little oil to the pot, add Jiang Mo and minced garlic, stir fry, add beans, mushrooms and tofu, stir fry evenly, add appropriate amount of water, cover and simmer for a while. Finally, add salt and soy sauce to taste and stir well.

1. Knock the eggs into a bowl, add some salt and a little cold water (milk) and mix well.

2. Heat the pan or jade pot with low fire, coat it with a thin layer of oil, pour in 1/2 egg liquid to cover the bottom of the pot, fry for solidification with low fire, and roll the eggs from one end to the other.

3. Pour the remaining egg liquid, repeat step 2, and roll the original rolled egg roll for another layer. Use more eggs and pour them in several times, so that the finished product will look better.

Second, black pepper beef bento

Rice, wheat germ sweet potato rice, fried beef with onion and Pleurotus eryngii, fried gourd with sauerkraut, cantaloupe.

* * * 390 kcal

Ingredients: rice 30g, wheat germ 15g, sweet potato 100g, beef 100g, onion 40g, Pleurotus eryngii 50g, gourd 150g, and a little olive oil.

Wash the rice, pour it into the rice cooker, add wheat germ, and pour 1.2 times of water. Peel and dice the sweet potato, spread it on the rice, and press the cooking button to cook.

1, shredded Pleurotus eryngii with onion. Wash and dry beef, cut it into thin slices (shreds), mince it with black pepper, and marinate it with appropriate amount of soy sauce, oil consumption and a little starch for 20 minutes.

2. Take out Pleurotus eryngii with boiling water 1 min. Heat a wok in Zhongda, pour in proper amount of oil, stir-fry onion and marinated beef, cut off Pleurotus eryngii, pour in, add proper amount of salt and black pepper to taste before taking out, and serve.

3. Wash the wax gourd, cut it in half and cut it into thin slices.

4. When the pot is hot, pour a little oil, pour gourd and wax gourd and stir fry, then add some sauerkraut and shrimp (or not), add water and stir fry, cover the pot and simmer, and stir fry household appliances with salt.

3. Shrimp and asparagus bento

Rice, millet and corn rice, yam fried fungus,

Asparagus, shrimp and cucumber.

* * * 360 kcal

Ingredients: rice and millet * * *, corn kernels 30g, shrimp 100g, asparagus 120g, yam 60g, auricularia auricula 30g.

Wash rice, millet and corn kernels; Put them in a rice cooker, add 1.3 times of water, and press the cooking button to cook.

1, asparagus cuts off the hard cortex in the lower half, and shrimp removes the shrimp line. It is also convenient to buy frozen shrimp in the supermarket.

2. First, wash the shrimp and dry it with kitchen paper. Add a little salt and cooking wine and marinate for ten minutes.

3. Heat the wok on high fire and pour in a little oil. Stir asparagus and shrimp in a pot until the shrimp is fried. Add a spoonful of salt and stir-fry for a while.

Fourth, barbecued pork tenderloin bento

Broken corn and black rice, barbecued pork tenderloin, Flammulina velutipes mixed with spinach, sweet and sour crisp radish.

* * * 440 kcal

Ingredients: broken rice, black rice * * 60g, barbecued pork 60g, spinach 150g, Flammulina velutipes 50g, sweet and sour crispy radish 40g.

Wash rice, broken corn and black rice, and then boil with water 1.5 times the weight of rice. It will taste better if you have time to soak for half an hour before cooking.

1. First, wash the tenderloin and dry it with kitchen paper, then cut it into sections, add cooking wine, oil consumption, soy sauce, barbecued pork sauce and ginger, grab it evenly, cover it (I use a glass crisper), and put it in the refrigerator for more than 20 hours.

2. When the time is up, take out the rice cooker and wipe it clean if there is any residual moisture. Then brush a little oil on the bottom of the pot, clip in the marinade fillet (marinade doesn't need to be poured in, so this verb is used to clip in), cover the pot, and press the quick cooking button. After ten minutes, open the lid and turn the meat over with chopsticks, then add two spoonfuls of barbecued pork sauce, mix well, cover and continue cooking until it is finished.