Healthy and nutritious food is one of the important keys to provide energy and nutrition for the human body all day, so we should not only eat enough but also eat better to improve our daily life performance! But now many people tend to eat out in order to save time, especially office workers. Eating a high-oil and high-salt diet for a long time will cause obesity and many diseases. The following meals can help many people who eat out to cook at home easily and quickly, meet the meals they need for a day, so that you can not only eat well, but also supplement a lot of nutrition without worrying about getting fat.

Healthy diet 1 Mediterranean salad ingredients-1 tablespoon olive oil, 3 tablespoons fresh lemon juice, 1 chopped garlic, a little salt and black pepper, three bowls of cooked pasta,1chopped cucumber,1chopped tomato and1chopped. Practice-Let the cooked spaghetti stand 15-20 minutes to cool, then put all the ingredients in a big wooden barrel and stir them evenly with a spoon, and serve. Nutrients-(for reference only) 397 calories,19g fat, 32g carbohydrate, 3g fiber and 9g protein.

Mediterranean salad? Eatthis 2 Avocado Cheese Egg Hamburg Ingredients-half avocado, one slice of low-fat cheese, four slices of tomatoes, two English muffins and one egg. How to do it-first beat the avocado into a paste, then fry an egg, preheat the English muffin in the oven, then put the butter jam, eggs, cheese and tomatoes on it, and serve. Nutrition-(for reference only): 397 calories, 20g protein, 26g carbohydrate, 20g fat and 6g fiber.

Cheese egg burger with cheese? Prevention 3 Mexican chicken rolls materials-two boiled chicken breasts, 30g cheese, half a cucumber, a cup of chopped lettuce, 1/4 red bell peppers, 5 cut olives, and two rolls of skin. Practice-First, cut the chicken breast, cucumber and red bell pepper evenly into pieces, and then roll the cut ingredients, shredded lettuce, cheese and olives on the burrito skin to serve. Nutrition-(for reference only): 400 calories, 44 grams of protein, 28 grams of carbohydrate, 0/3 grams of fat/kloc-and 3 grams of fiber.

Mexican chicken rolls? Eatthis 4 Cabri salad ingredients-a bowl of spaghetti with cat ears (macaroni can be used instead), a tablespoon of olive oil, 1/4 tablespoons of salt and pepper, 10 chopped tomatoes, five cheese balls and three chopped basil leaves. Practice-first cook the cat's ears, let them stand for 15 minutes, cool them and put them in a big bowl. Add olive oil, salt, pepper, cheese balls and chopped basil leaves and stir well. Then add tomatoes and stir. You can eat them. Nutrients-(for reference only): calories? 372 calories, protein14g, carbohydrate 38g, fat16g, fiber 4g.

Capri salad? Eatthis 5 Sausage Chicken Noodles Salad Ingredients-two skewers of sausage chicken, a bowl of spaghetti, one tablespoon of olive oil, half shredded carrot, half chopped sweet pepper, half chopped onion, half chopped cucumber, lemon 1/4. Practice-first cook the spaghetti, let it stand for 15 minutes, then put it in a bowl, then add the chopped carrots, sweet peppers, onions and cucumbers, and finally put the satay chicken skewers. When eating, you can squeeze some lemons to enhance the taste. Nutrients-(for reference only): calories? 350 calories, 30g protein,18g carbohydrate,18g fat, 5g fiber.

Saddle chicken noodle salad? Eatthis 6 saddle chicken wrapped in lettuce materials-two saddle chickens, two large lettuce, half shredded radish, half shredded cucumber, a minced garlic, 10g coriander. Practice-first put shredded carrots and cucumbers on lettuce, then cut Satay chicken in half and put it on the table, finally sprinkle chopped garlic and coriander on it, and then wrap it with lettuce to eat. Nutrients-(for reference only): calories? 340 calories, protein 28g, carbohydrate16g, fat18g, fiber 5g.

Chicken wrapped in lettuce? Eatthis 7 Mexican omelet ingredients -3 eggs, half chopped bell pepper, 1/3 cups salad, 1/4 avocados. Practice-first stir three eggs evenly, and then beat the cheese into a mud. Put the egg juice evenly into the pot. When it is half fried, put chopped bell pepper and salsa on the egg and wrap it in the egg. When the egg is completely cooked, put it on the second plate and put the avocado paste on the egg. You can eat it. Nutrients-(for reference only): calories? 197 calories, protein 1 1 g, carbohydrate 2 1 g, fat 8g and fiber 7g.

Mexican fried eggs? Eatthis 8 Peach milk oatmeal material-a bowl of sugar-free oatmeal, half a cup of milk, a peach, and a tablespoon of almonds. Practice-first add the cooked oats to half a cup of milk, stir well, then add the sliced peaches and almonds, and serve. Nutrients-(for reference only): calories? 233 calories, 7 grams of protein, 33 grams of carbohydrates, 7 grams of fat, 5 grams of fiber.

Peaches, milk and oats? Eat these nine ingredients of fresh shrimp and green bean salad-50g shrimp, 50g green bean, one tablespoon olive oil, two tablespoons chopped mint leaves, half shredded onion, half shredded red bell pepper and half sliced persimmon pepper. Practice-first cook the shrimps and green beans, let them stand for 15-20 minutes, then put them in a bowl, and start to add all the ingredients and stir slowly, then serve. Nutrients-(for reference only): calories? 248 calories, 25g protein,18g carbohydrate, 5g fat, 2g fiber.

Shrimp and green bean salad? Eat this 10 chicken breast sandwich? weightlossresources.co.uk