First, the preparation of ingredients
1. protein origin: chicken breast, lean beef, fish, shrimp, tofu, eggs, etc.
2. Vegetables: broccoli, carrots, spinach, lettuce, sweet peppers, etc.
3. Carbohydrate source: brown rice, whole wheat bread, sweet potato, corn, etc. Adjust the intake of carbohydrates according to personal needs.
4. Seasoning: olive oil, salt, black pepper, lemon juice, soy sauce, etc.
Second, the production process
1. chicken breast (or other meat) treatment: clean chicken breast, cut it into thin slices or small pieces, and marinate it with a small amount of olive oil, salt and black pepper 10- 15 minutes.
2. Vegetable treatment: wash the vegetables and cut them into blocks or sheets of appropriate size. Broccoli and carrots can be steamed or fried, and spinach and lettuce can be eaten raw or made into salads.
3. cook the meat: Put the marinated chicken breast in a preheated oven and bake at 200 degrees 15-20 minutes (or adjust the cooking time and temperature according to personal taste). You can also choose to fry or cook in a pot.
4. Cooking vegetables: Steam or fry vegetables until they are soft, but still maintain a certain flavor. If you use salad, you can put it directly in the bowl.
5. Carbohydrate treatment: If the fitness meal contains carbohydrates, such as brown rice or whole wheat bread, it can be steamed or baked. Sweet potatoes and corn can be cooked or roasted.
6. Assemble a fitness meal: put the roasted chicken breast, vegetables and carbohydrates on a plate and sprinkle some lemon juice or soy sauce (or other favorite seasonings) to increase the flavor.
Third, matters needing attention
1. control the intake of oil and salt: keep the oil and salt as low as possible in the fitness meal and avoid using too much oil and salt.
2. Diversification of ingredients: Try to use diversified ingredients to ensure the intake of various nutrients.
3. Adjust according to personal needs: Everyone's fitness goals and nutritional needs are different, so the ingredients and weight of fitness meals should be adjusted according to personal circumstances.
4. Pay attention to cooking methods: Try to choose healthy cooking methods, such as steaming, boiling, roasting and stewing. And avoid using too much oil and seasoning.
The above is a simple process of making fitness meals, which you can adjust according to your own tastes and needs.