breakfast
Breakfast is the most important meal in a day, and it is also the most easily overlooked meal. A healthy breakfast should contain protein, dietary fiber and some complex carbohydrates. The following is a simple breakfast menu:
1. Oatmeal porridge: Put 1/2 cups of oatmeal and 1 cup of water into a pot, bring to a boil, and turn to low heat for 10 minute, then add 1/2 cups of blueberries and 1 tablespoon of honey.
2. Boiled eggs and whole wheat toast: Bake whole wheat toast until golden brown, add a boiled egg and some lettuce leaves.
3. Banana almond cereal: Mix 1/2 cups of cereal, 1/2 cups of skim milk and 1 chopped bananas, and sprinkle with some almonds and honey.
lunch
Lunch should be the richest meal in a day, but we should also pay attention to controlling calorie intake. The following is a simple lunch menu:
1. Roasted chicken breast and vegetables: spread some olive oil and salt on the chicken breast, roast it in the oven until it is done, and match it with some roasted vegetables, such as carrots, onions and red peppers.
2. Cook fish and vegetables: Cook a portion of fish and some steamed vegetables, such as cauliflower, broccoli and sweet beans, in boiling water.
3. Salad and roast chicken: Cut some lettuce leaves, tomatoes and cucumbers into small pieces, add some roast chicken and some salad dressing mixed with olive oil and vinegar.
dinner
Dinner should be the lightest meal of the day, but we should also pay attention to getting enough nutrition. The following is a simple dinner menu:
1. Roasted vegetables and boiled eggs: Cut some vegetables such as pumpkin, carrot and onion into small pieces, bake them in the oven until they are cooked, and serve them with a boiled egg.
2. Cook chicken breast and vegetables: Cook a chicken breast in boiling water and add some steamed vegetables, such as broccoli, broccoli and sweet beans.
3. Roasted salmon and salad: Spread some olive oil and salt on a portion of salmon, bake it in the oven until it is cooked, and serve it with salad with lettuce leaves, tomatoes and cucumbers cut into small pieces.
final result
The above is a simple diet, I hope it will help everyone. In addition to controlling diet, we should also pay attention to strengthening exercise in order to achieve healthy weight loss. Remember, losing weight is a long-term process, and you need to persist to see the effect.