1, chicken breast, calories: 133 calories, protein is rich, cooked properly, it will be delicious and suitable for brushing.

2, fish, calories: 90 calories, is a kind of protein easily absorbed by the human body, not easy to gain weight and can supplement nutrition.

3, fresh shrimp, calories: 48 calories, high protein and low fat, delicious, easy to be absorbed by the human body.

4, boiled eggs, calories: 100 calories, an important source of protein, hungry, if you feel tired, you can only eat protein.

5, brown rice, calories: 362 calories, easier to promote intestinal peristalsis than rice, can be eaten as carbohydrates when losing weight.

6. Purple potato, calorie: 82 calories, rich in fiber, protein and sweet and soft carbohydrates.

7, corn, calories: 1 10 calories, rich in minerals and nutrients, and very hungry.

8, oats, calories: 376 calories, promote intestinal peristalsis with less fat content, but be sure to eat sugar-free.

9, Chinese cabbage, calories: 20 calories, cheap and low in calories, promoting peristalsis, but not hungry enough to match carbon water.

10, spinach, calorie: 28 calories, low calorie can promote detoxification, it is recommended to match with fat and carbohydrates.

1 1, white radish ト, calories: 16 calories, crude fiber is beneficial to the intestinal environment, so it is recommended to make cold salad or soup.

12, cauliflower, calorie: 36 calories, low calorie is suitable for raw frying, or salad is full.

13, carrot, calorie: 37 calories, can promote human metabolism and intestinal peristalsis, and is a good fat-reducing food.

14, tomato, calorie: 15 kcal, rich in plant fiber, with strong satiety and whitening effect.

15, bitter gourd, calorie: 19 kcal, contains a lot of water and dietary fiber, and can whiten at the same time.

16, lettuce, calories: 16 calories, high fiber is easy to cook and crisp, and salads or boiled water are delicious.

17, banana, calorie: 92 calories, contains a lot of potassium ions and vitamins, which can promote intestinal peristalsis.

18, apple, calorie: 52 calories, which not only promotes the intestines, but also benefits the skin and makes the skin rosy.

19, kiwi fruit, calorie: 6 1 kcal, contains a lot of water and dietary fiber, and can whiten at the same time.

20, cucumber, calories: 16 calories, high fiber and extremely low calories, it is recommended to eat during the brushing period, feel full.

2 1, avocado, calorie: 17 1 calorie, one of the high-quality fat sources, with unique taste, it is recommended to match with yogurt.

22, nuts, calories: 17 1 calories, unsaturated fatty acid source, it is convenient to eat ten at a time.

23, olive oil, calories: 899 calories, put a little cooking to get high-quality fat, and the smell is fragrant, it is recommended to eat.

24, coconut, calories: 16 calories, one of the sources of high-quality fat, with a unique aroma and low calories.

Second, the principle of diet meal collocation

1, collocation principle

Breakfast = beverage+high quality carbohydrate+high quality protein+low GI fruit.

Lunch = high quality carbohydrate+high quality protein+high fiber vegetables+high quality fat.

Dinner = high quality carbohydrates+high fiber vegetables+low GI fruits.

2. How to calculate calories

Daily intake-basal metabolism-exercise metabolism > & gt200-500 calories.

Basal metabolism (female) =66 1+9.6* weight (kg)+ 1.72* height (cm)-4.7* age.

Basal metabolism (male) =67+ 13.73* weight (kg)+5* height (cm)-6.9* age.