1. Chicken breast and vegetables spell 426 kcal.
Ingredients: lettuce 100g colored pepper 100g cherry tomatoes, 5 fried eggs and chicken breast 120g.
Salad sauce: Thai sweet and spicy sauce 20g onion a little.
Banana 123g can be added.
Preparatory work/about to start work
1. Defrost and marinate chicken breast (seasoning: soy sauce, sugar, cooking wine, oil consumption, minced garlic).
2. Wash and chop lettuce, colored pepper and cherry tomatoes. If you need to bring rice, you can pack it directly.
Mixed salad dressing
Chicken breast feels full, which is the first choice for weight loss and fitness, and can provide enough protein. Colored peppers and cherry tomatoes can provide vitamins. Low-fat salad dressing is also not afraid to increase calories. Bananas can be eaten, but not eaten. If you are afraid of hunger, you can eat them as a snack. You don't have to eat if you're not hungry ~
2. Mixed lactone tofu 3 19 kcal
Ingredients: lactone tofu 300g okra 100g mixed nuts 20g soy sauce 15g.
Preparatory work/about to start work
1. Cut the lactone tofu and put it directly into a bowl or lunch box.
2. Wash the okra and pack it into small pieces.
3. Sprinkle with chopped nuts and pour in soy sauce (soy sauce can be packed separately from the food and drenched when eating)
Beans can regulate our hormones well, and nuts can also provide high-quality fat. Okra is especially good for the body and rich in vitamins. So this meal is completely enough for our body to need energy. Nuts are delicious, but don't be greedy, high in energy and fat ~
3. Simple sandwich 383 kcal
Ingredients: walnut toast, 2 fried eggs, 1 tomato, 3 lettuce, 1 tomato sauce and some blueberries, 15g.
Preparatory work/about to start work
1. A piece of walnut toast as the base.
2. Add fried eggs, tomatoes and lettuce in turn.
3. Squeeze out a little ketchup and cover it with a piece of toast.
Walnut toast and whole wheat toast are relatively low in energy, and walnut toast contains nuts, which can provide high-quality fat. But be careful when buying. Not too many additives, too much wheat flour and sugar. Tomatoes and lettuce are the foods most afraid of being fat.
4. Desktop sausage salad 424 kcal
Ingredients: salad vinegar sauce+sesame.
Lettuce 90g color pepper 100g cherry tomato 6 desktop sausages 84g eggs 1 fried white mushrooms 60g.
Preparatory work/about to start work
1. Chop lettuce, colored pepper and cherry tomatoes and put them on a plate.
2. Boil the eggs, cut them and put them on the plate.
3. Wash and slice the white mushrooms, put a little olive oil in the pot, stir-fry in the pan, shred the sausage and stir-fry until it is slightly cooked, put it in the pan and sprinkle with vinegar juice.
Fungi can also provide substances that our bodies need. As the simplest and highest quality protein, eggs are rich in nutrition.
5. Sliced chicken avocado mixed with tofu cold noodles 60 1kcal
Cold noodles with shredded chicken Ingredients: buckwheat noodles 100g eggs, cucumbers, carrots, chicken breast 80g millet, garlic and coriander (added according to taste).
Seasoning: 2 tablespoons soy sauce, 2 tablespoons vinegar, 2 tablespoons oyster sauce, 1 tablespoon sugar, 1 tablespoon sesame oil.
Preparatory work/about to start work
1. Cook buckwheat noodles for 6-8 minutes. Remove cold water to avoid caking.
2. Add the ginger and garlic cooking wine, put the chicken breast into the cold water in the pot, continue to cook for eight minutes after the water boils, and finally cool it in the cold water. After cooling, it will be processed into shredded chicken according to the direction of meat.
3. shred carrots and cucumbers, and whether carrots are blanched depends on taste.
4. Set the plate and add ingredients and seasonings.
Avocado Tofu Ingredients: one avocado, one lactone tofu, 100g bibimbap, laver, soy sauce, mustard.
Preparatory work/about to start work
1. Cut avocado and tofu into pieces and put them on a plate.
Add bibimbap, seaweed and mustard.
Pour a little soy sauce on it.
Avocado is also the first choice for fitness enthusiasts and dieters. It's okay to eat a small amount of bibimbap seaweed, but it's easy to get fat if you eat too much, because it contains oil, so don't eat too much just because it's delicious.