Three meals a day fitness meal recipes, our timely exercise is more conducive to promoting blood circulation, this kind of exercise is still relatively high intensity, we must consider our physical condition when exercising, if we want to exercise ourselves, we can consider this kind of exercise, now share the skills of three meals a day fitness meal recipes.
Three meals a day fitness meal recipe 1 1 Although the fitness meal looks fresh, its seasonings are much richer than you think (most of the seasonings are low in calories);
2. Don't believe that what you eat will be thin, and don't think that what you eat will be fat; The key to losing fat or gaining muscle is to control the total calories!
First, breakfast
Egg oatmeal cup
food
The general formula of our breakfast is:
Staple food+protein food+fruits and vegetables+dairy products (milk), so our breakfast cup is matched with a grapefruit and a glass of milk, and a few slices of bread will fix your breakfast.
lunch
food
Cod170g, pumpkin140g.
3 pieces of all-round bread, 1 colored pepper.
Green orange, olive oil
Salt, pepper, vanilla
Staple food: the whole wheat bread we use is really delicious because the toast is added with salt and diced black pepper, and then the old pumpkin is used as the staple food supplement (pumpkin can't completely replace the staple food).
Protein: Cod, as a rich unsaturated fatty acid, has a high protein (up to 20%), low fat, less thorns and convenient cooking.
Fruit and vegetable part: old pumpkin with green orange, refreshing taste. It is said that many friends I met in Weibo last night liked to eat roasted pumpkin slices.
First meal: chicken breast and whole wheat pizza
In winter, all kinds of pizza advertisements in Pizza Hut are overwhelming. With the fragrance, the fitness babies hesitated. This time, the chef taught everyone to make a low-calorie and high-protein chicken breast pizza, which is delicious without worrying about excessive calories. Imagine, after fitness, taking out a piece of pizza in front of your muscle friends, is it very emotional?
Three meals a day fitness meal recipe 2 weight loss recipe
Celery rice porridge
Ingredients: celery 100g, rice 100span > g and millet100g.
Exercise:
1. Wash celery and cut into small pieces; Wash the rice and millet.
2, the pot is on fire, add appropriate amount of water, add rice and millet to cook porridge, first boil with strong fire, then cook for 20 minutes with low fire, add celery, and cook for another 5 minutes.
Slimming effect: Celery is a super slimming food with low calorie and rich crude fiber, which helps intestinal peristalsis, promotes intestinal fat excretion, reduces the absorption of fat in food, prevents obesity, and effectively controls the occurrence of essential hypertension and hyperlipidemia.
Tomato, tofu and bean sprouts soup
Ingredients: red tomato 1 piece (about 100g), half a box of tofu (about 100g), 50g of bean sprouts, a little coriander, and 2 tsps of salt.
Exercise:
1. Wash and dice tomatoes, dice tofu, remove roots from bean sprouts, wash, wash coriander and cut into sections.
2. Add water and tofu pieces to the pot and cook for 5 minutes, then add tomato pieces and bean sprouts to cook slightly, season with salt and sprinkle with coriander pieces.
Slimming effect: Tofu is a special product of our country, which can clear away heat and promote blood circulation, harmonize spleen and stomach, reduce swelling and remove turbidity, and is a good product for clearing intestines and slimming. Bean sprouts are beneficial to the effect of water swelling reduction. Tomato can not only resist oxidation and cancer, but also be a beauty product. This soup is low-fat and delicious, slimming and nourishing, so you might as well eat more.
Shredded melon with double mushrooms
Ingredients: Momordica charantia 150g, Lentinus edodes 100g, Flammulina velutipes 100g, soy sauce, ginger, sugar and sesame oil.
Practice: 1. Slice the melon into filaments, and slice the ginger into filaments; 2。 Soak mushrooms in soft silk, cut off the tail of Flammulina velutipes and wash them; 3。 Stir-fry shredded ginger in oil, add shredded melon, shredded mushroom and salt, and stir-fry for a while; 4。 Add Flammulina velutipes and stir fry. Add seasoning and stir fry evenly. Serve.
Slimming effect: Lentinus edodes and Flammulina velutipes can lower cholesterol; Melon is rich in cellulose, which can reduce fat absorption.