1, healthy diet soup recipe for one week
The principle of slimming: the calories obtained by eating a bowl of vegetable soup are about 40 calories, and eating 5 bowls for a meal is quite impressive. However, according to statistics, a meal usually needs about 200 calories, and with the rich and balanced intake of calories for breakfast and lunch, it is difficult to keep the basal metabolic rate below 1200 calories at the end of the day.
Weight loss effect: under the normal weight loss speed, losing 2 ~ 3 kilograms a week is a healthy range.
Cooking method: breakfast and lunch are based on the principle of balanced nutrition, and vegetable soup is changed daily to increase freshness. Boil with 4 ~ 5 bowls of water, and the seasoning is not limited. If you like, you can also add diluted broth and chicken essence. But avoid seasonings with high oil content, such as sauce and sesame oil.
Eating time: take the vegetable soup recipe for one week as a unit, and the three meals will return to normal. After a little nutritional conditioning, the vegetable soup recipe that can adjust the stomach and slim down will be implemented.
Mushroom cabbage soup
Monday: mushroom cabbage soup
Breakfast: 1. Four slices of whole wheat peanut toast, peanut butter 1 teaspoon 2. 50g each of cucumber, tomato tricolor salad, cucumber slices, cucumber slices and tomato. Dilute orange juice 2 oranges
Lunch: 1. Half a bowl of germ rice 2. Spinach beef: 80g spinach, 40g beef, 1 teaspoon oil. Mushroom tofu: mushroom 10g, tofu 1/2, a little soy sauce and vinegar. Radish stock: 60 grams of white radish.
Dinner: mushroom cabbage soup
Cooking method: 50g onion, cabbage 100g, mushroom 100g, coriander 100g, cut into blocks or strips, add 4-5 bowls of water, and add appropriate seasoning.
Description of nutritional components: The water content of fresh cucumber is the highest among vegetables, and it can be used as raw fruit to quench thirst without the burden of calories. Rich in potassium, diuretic and antihypertensive, it is a holy product for obese people to lose weight. Mushrooms are rich in protein, carbohydrate crude fiber, calcium and iron, which can promote the absorption of calcium.
Bean sprouts and shredded green pepper soup
Tuesday: bean sprouts and shredded green pepper soup
Breakfast: 1. Salad snack set 2. Wheat germ milk
Lunch: 1. Germ rice II. Shrimp roll 3. Fried cabbage 4. Seaweed soup
Dinner: bean sprouts and shredded green pepper soup
Cooking method: golden lily (dry) 30g, soybean sprouts 100g, shredded green pepper 100g, auricularia auricula 100g, all materials are cooked in 4 ~ 5 bowls of water. Seasoning can be added by yourself or diluted to flavor the broth.
Description of main nutritional ingredients: Wheat germ for lunch contains a lot of vitamin B 1 and lecithin, which is helpful for brain development and improving learning efficiency. Kelp contains fucoidan, iodine and various vitamins and minerals. It is not only a nutritious tonic food, but also beneficial to prevent and treat hypothyroidism and enhance the metabolic function of the whole body.
Cucumber Flammulina velutipes soup
Wednesday: Cucumber Flammulina velutipes Soup
Breakfast: 1. 1 whole wheat steamed bread with eggs, 1 fried eggs, 1 teaspoon oil. A cup of soybean milk
Lunch: 1. Ruyi noodles 1 bowl of Qingjiang cabbage 100g, sesame oil 1 teaspoon 2. Lycium barbarum and loofah soup 3. Steamed eggplant with onion
Dinner: cucumber and Flammulina velutipes soup
Cooking method: Flammulina velutipes 80g, Tricholoma mushroom 20g, cucumber 100g, abalone mushroom 100g, a little coriander, cucumber peeled and sliced, abalone mushroom sliced, shiitake mushroom sliced, Flammulina velutipes cooked with appropriate seasoning and a little coriander.
Description of main nutrients: Soymilk is rich in vitamin A, vitamin B, potassium, calcium and other minerals, which has the effect of moistening skin and resisting cancer. Luffa is extremely low in calories, which can clear away heat and phlegm, induce diuresis and detoxify, and enhance human immune function. It is the best natural food for modern people to prevent cancer.
Burdock radish bean soup
Thursday: Burdock, radish and bean soup
Breakfast: 1. Salty porridge with chopped green onion cereal: 1 bowl of cereal (cooked), less than 1 piece of minced meat, a little chopped green onion. Yogurt and fruit salad: 3 apples, 4 strawberries, 1 banana.
Lunch: 1. Germ rice II. Chinese cabbage louver: louver 25g, Chinese cabbage 60g, 1 teaspoon oil. Beef with coriander: 50g of coriander, 2 taels of beef, oil 1 teaspoon. Porphyra and tomato soup: 50 grams of tomato, a little laver.
Dinner: Burdock, radish and bean soup
Cooking method: burdock 100g, white radish 100g, carrot 100g and edamame 50g. Cut burdock, white radish and carrot into pieces, add 4-5 bowls of water to edamame, and add appropriate seasoning or broth.
Description of main nutrients: Yogurt is solidified fermented milk, which can replace salad dressing and reduce unnecessary heat accumulation. Xuecai, also known as Xuelihong, is the tender stem and leaf of mustard, which is rich in vitamins and minerals, and is of great help to human growth and maintenance of physiological functions.
Lettuce and cauliflower soup
Friday: lettuce and cauliflower soup
Breakfast: 1. Fruit: 2 pieces of watermelon. Macaroni salad: 50g of cooked macaroni, 50g of assorted vegetables, 2 tablespoons of salad dressing 1, and raisins1tablespoon.
Lunch: 1. Half a bowl of germ rice 2. Curry chicken: 2 pieces of chicken, 40g of potatoes, 65438+ 0/2 tbsp of oil, and curry powder seasoning 3. Cold bean sprouts: mung bean sprouts 100g, a little sesame oil 4. Mushroom and bamboo shoot soup: 50 grams of bamboo shoots and 3 mushrooms.
Dinner: lettuce and cauliflower soup
Cooking method: lettuce 120g, cauliflower 150g and four-color vegetable 80g (frozen). Cut the lettuce into appropriate sizes, cut the cauliflower into pieces, add the frozen vegetables bought in the supermarket to cook the soup, and add the appropriate seasoning.
Description of main nutrients: raisins are sacred products for nourishing blood and moistening skin for adolescent girls, which helps to adjust the discomfort during physiological period and make the skin smoother and ruddier. Bean sprouts can prevent gum bleeding and scurvy. On the other hand, they can protect and whiten the skin, which is an essential element to beautify the skin.
Mushroom cabbage soup
Saturday: Mushroom Cabbage Soup
Breakfast: 1. Muffin+honey 2. Rice milk
Lunch: 1. Tomato macaroni: cooked macaroni 1.5 bowl, 50g tomato, 50g cabbage, minced meat 1, oil 1 teaspoon 2. Chai Yuwei fish soup: 2 pieces of tofu, a small amount of Chai Yu.
Dinner: auricularia auricula cabbage soup
Cooking method: 200g of Chinese cabbage, 50g of auricularia auricula, 30g of dried lily, 50g of mustard powder and 0/00g of carrot/kloc. Slice Chinese cabbage, cut auricularia auricula and carrot into appropriate sizes, add lily, boil with 4 ~ 5 bowls of water, season and serve mustard.
Description of main nutrients: Honey contains a variety of enzymes and nutrients, but the calories are the same as ordinary sugar, so it should be eaten in limited quantities at ordinary times. Tomato is known as the "fruit of vegetables", which is mainly rich in fiber and vitamin C. Tomato can promote digestion, and its vitamin C is not easily destroyed like ordinary fruits and vegetables during cooking.
Luffa, Nostoc flagelliforme and Bamboo Shoot Soup
Sunday: loofah, laver and bamboo shoot soup
Breakfast: 1. Sweet potato porridge: 50 grams of sweet potato and 30 grams of germ rice. Scrambled eggs with dried radish: 20g dried radish, egg 1 piece, oil 1 teaspoon. Tender tofu 1/2 pieces 4. 5 strawberries
Lunch: 1. Grilled black pepper steak: steak 1 (2 Liang), black pepper, a little soy sauce 2. Baked potato: potato 1, cream 1 teaspoon 3. Sesame shredded beef: 45g shredded beef, 1 teaspoon sesame, a little white vinegar.
Dinner: loofah, laver and bamboo shoot soup
Cooking method: bamboo shoots 150g, Nostoc flagelliforme 20g, Luffa 200g, a little chopped green onion. Slice bamboo shoots, cut loofah into pieces, boil 4-5 bowls of water with Nostoc flagelliforme, season and serve.
Description of main nutrients: The content of vitamin A in potato is quite high, and it is also rich in vitamin C, calcium, iron and fiber. Because of its high starch content, potatoes can replace the staple rice and improve satiety.
2, weight loss habits
Choose the right drinking time
It is recommended to drink more water. And drinking water can also lose weight. Drinking a cup of warm water after getting up in the morning can stimulate gastrointestinal peristalsis and excrete metabolites in the body, but the amount of water you drink every day should be controlled. Generally speaking, it is most appropriate to take 2000 ml ~3000 ml every day. If you drink too much, it may increase the burden of renal function, and it will also cause too much water in the body, which will affect digestion and lead to edema. At the same time, remember not to drink water or drink less water before going to bed to avoid edema the next day.
Eat more fruits and vegetables to eliminate edema.
If you want to lose weight, you must eliminate edema, expel excess water from the body, and make the intestines smoother. Therefore, it is recommended that you eat more diuretic and detumescent foods, because these foods not only help to expel excess water from the body, but also maintain the normal operation of kidney function. You know, if you have too much urine, the toxins in your body will be excreted and your metabolism will be strengthened. Can't you lose weight? Recommended foods for diuresis and detumescence: celery, celery seeds, green tea, fennel, parsley, spinach, cucumber, tomatoes, oranges and other fruits and vegetables.