Lunch: 60 grams of noodles or rice, a bowl of soup, enough vegetables, 30 grams of bread and fruit Afternoon tea: fruit or skim yogurt.
Dinner: 150g fish or chicken, two cooked potatoes, 50g staple food seasoning: 30g cooking oil, 10g sugar, 10g cheese.
Note: calories *** 1600~ 1800 calories, protein 12%~ 16%, fat 22%~25%, carbohydrate 50%~60%.
800 calories a day recipe (1) the method of losing weight by the name of the dish.
Breakfast 1, oatmeal milk
Step 2 bake whole wheat toast
Oatmeal 1 tablespoon
Low-fat milk 240 degrees Celsius
Whole wheat toast 1-2 slices
Lunch 1, rice
2. Chicken nuggets
3. Hot dishes
Step 4 steam eggs
5.grapefruit
Five-grain rice 1/4 bowls
Chicken nuggets (about 65438+ 0/2 of the palm)
Sweet potato leaves 1 bowl
1 egg
Grapefruit 1/2
Mix the soy sauce and garlic well.
Dinner 1, clear soup noodles
2. Liu Ding noodles 1 meatballs, shredded pork (about 3 fingers), Chinese cabbage 1/2 bowls, mustard tuber 1/4 bowls.
1 piece
A little chopped green onion and salt.
800 calories a day recipe (2)
Vegetable name weighing method
Breakfast 1, mixed juice
2. Boiled egg bitter gourd 1/4, green pepper 1/2, cucumber 1/2, celery 1/4, and apple 1.
Eggs 1 No sugar or honey.
Lunch 1, noodle with mushroom and chicken soup
2. Hot dishes
3. Marinate kelp and dried tofu
4, a little apple mushroom, chicken (about 1/2 palms), 1 noodles.
Broccoli 1 bowl
2 pieces of kelp and 2 pieces of spiced dried bean curd.
Apple 1 chicken skin
Mix the soy sauce and garlic well.
Dinner 1, steamed cod
2. cold eggplant
3, clam loofah soup
4, guava cod (about 65438+ 0/2 of the palm)
Article 1
5-8 clams, loofah 1/4.
Dabao 1/2 ginger flower, chopped green onion, a little soy sauce
White vinegar, sugar, mashed garlic and a little soy sauce.
The total calories of the following recipes are about 1000 calories.
Example 1
Breakfast: skim milk (or soybean milk, tofu, skim yogurt) 250 ml, egg white 1 piece, 2 pieces of bread.
Lunch: grilled crucian carp with Lycium barbarum (or other fish, shrimp, beef, rabbit meat, chicken and shredded belly) 75g, vegetarian dishes (or cold dishes) 1 plate (250g), dried shrimps and laver soup 100ml and rice 50g.
Dinner: salted shrimp (or other marine fish and shellfish), shredded melon with double mushrooms (or other fried vegetables and cold dishes) 250g, mushroom bean curd (or fungus bean curd soup) 150g, rice 50g.
Example 2
Breakfast: 50 grams of steamed bread, 250 grams of milk and a small amount of pickles.
Lunch: steamed rice100g, stewed Hericium erinaceus 250g (Hericium erinaceus100g, Pleurotus tuber-50g, lettuce100g, vegetable oil, cooking wine, refined salt, onion and ginger slices), shredded chicken cabbage 200g (cabbage 654300g).
Dinner: 50 grams of corn steamed bread, 25 grams of millet porridge, 200 grams of spicy celery (200 grams of celery, 1 red pepper, 2 grams of sesame oil, a little monosodium glutamate, and a proper amount of refined salt).
Extra meal: 200 grams of sweet orange.
Example 3
Breakfast: 50 grams of flower rolls, radish and japonica rice porridge (white radish 150 grams, japonica rice 25 grams). Hot cucumber (cucumber 200g, Chili oil 2g, refined salt and monosodium glutamate).
Lunch: 2 pieces of bee cake (50 grams of corn flour, 50 grams of flour and 5 grams of raisins), stir-fried tofu (tofu 100 grams, 50 grams of carrot and rape, 5 grams of vegetable oil, onion, ginger, soy sauce, monosodium glutamate and pepper noodles), boiled cabbage with shrimps (250 grams of Chinese cabbage and 5 grams of shrimps).
Dinner: Sleeping eggs with dried noodles (dried noodles 30g, eggs 1 piece, spinach leaves 25g, sesame oil 1g, onion, ginger, soy sauce, refined salt and monosodium glutamate).
Extra meal: 200 grams of oranges.
The total calories of the following recipes are about 1200 calories.
Example 1
Breakfast: 100g steamed bread, sweet potato porridge (50g sweet potato, 25g millet). Mix sauerkraut (sauerkraut 150g, soy sauce 5g, vinegar 10g, sesame oil 1g, a little refined salt and monosodium glutamate each).
Lunch: steamed rice 100g, scallion spicy tofu (tofu 150g, scallion 50g, two red peppers, soy sauce 25g, vegetable oil 3g, cooking wine, refined salt and monosodium glutamate a little each), Chinese cabbage and fried mushrooms (Chinese cabbage 200g, shiitake mushroom 50g, vegetable oil 5g, onion, cooking wine and refined monosodium glutamate).
Dinner: mutton and cabbage pie (flour 100g, mutton 50g, cabbage 20g, onion 3g, Jiang Mo 3g, soy sauce 5g, sesame oil 2g, salt) and corn porridge 20g. Cold-mixed mung bean sprouts (250g mung bean sprouts, 2g sesame oil, proper amount of refined salt and monosodium glutamate).
Extra meal: apple 150g.
Example 2
Breakfast: glutinous rice lotus root (fresh lotus root 200g, glutinous rice 40g). Practice: Wash and drain glutinous rice. Take the middle part of lotus root, cut off the small end, pour glutinous rice into the hole of lotus root, pat it when filling, cover the cut lotus root and stick it firmly with a thin bamboo stick. Put the lotus root into the pot, cover the pot and cook it for half an hour with strong fire, then cook it with slow fire until it is purple-black, that is, it is cooked. Take out the lotus root, scrape and peel it, cut it into pieces and put it in a pot.
Lunch: 200g steamed rice, shiitake fish pieces (carp pieces150g, water-soaked shiitake mushrooms 25g, shredded ginger10g, winter bamboo shoots 25g, white gourd100g, cooking wine, refined salt and monosodium glutamate), and three-silk spinach (spinach 200g, carrot 500g).
Dinner: white gourd jiaozi (flour 100g, white gourd 200g, pork 25g, sesame oil 2g, water-soaked mushrooms 5g, chopped green onion 5g, refined salt, monosodium glutamate and soy sauce 5g), fresh cabbage soup (Chinese cabbage 50g, carrot 20g, onion 50g, celery 50g, minced garlic, diced dried pepper, pepper granules, etc.).
Extra meal: 175g orange.
The total calories of the following recipes are about 1400 calories.
Example 1
Breakfast: steamed cake (50 grams of flour, a little vegetable oil, refined salt and alkali). 250g of milk, 200g of boiled corn, three kinds of fresh vegetables (cucumber100g, 50g of water-soaked mushrooms and winter bamboo shoots, 2g of sesame oil, a little onion, ginger, refined salt, monosodium glutamate and water starch).
Lunch: steamed rice 100g, tomato sauce (eggplant 250g, garlic paste 25g, coriander powder 5g, sesame oil 2g, soy sauce, vinegar, refined salt and monosodium glutamate a little), stewed cauliflower with chicken slices (chicken breast 100g, cauliflower 150g, egg white 65440). Lettuce fish soup (50g herring, 50g lettuce, a little refined salt and monosodium glutamate).
Dinner: vegetable package with double mushrooms (flour+Chinese cabbage 100g, straw mushroom 15g, shiitake mushroom 15g, 2g sesame oil, a little salt, monosodium glutamate, Jiang Mo and baking powder), watermelon peel and mung bean millet porridge (watermelon peel 100g, watermelon peel and sesame oil).
Extra meal: 500 grams of watermelon.
Example 2
Breakfast: 50g flower rolls, adzuki bean porridge (adzuki bean 10g, corn hawthorn 20g, lard 3g, onion, ginger, refined salt and monosodium glutamate a little), fried bean sprouts with leek (leek 100g, mung bean sprouts 200g, vegetable oil 5g, refined salt and monosodium glutamate a little).
Dinner: steamed sweet potato 150g, millet porridge 25g, vegetable fried Chinese cabbage (Chinese cabbage 200g, vegetable oil 5g, a little ginger, refined salt and monosodium glutamate).
Extra food: Begonia fruit 100g.
The total calories of the following recipes are about 1600 calories.
Example 1
Breakfast: gold and silver rolls 100g (50g corn flour, 50g white flour), boiled eggs 1, soybean milk 250g, mixed silver buds (250g mung bean sprouts, salt, monosodium glutamate and vinegar).
Lunch: rice 100g, silver carp in casserole (silver carp 250g, mushroom 50g, carrot 25g, onion, ginger, salt and monosodium glutamate a little). Stir-fried mushrooms with celery (200g celery, 50g mushrooms, 5g vegetable oil, a little salt and monosodium glutamate), hot and sour bamboo shoots (200g bamboo shoots, 5g Chili oil, a little onion, ginger, garlic, refined salt, vinegar, soy sauce and monosodium glutamate).
Dinner: Radish cake (white radish and rice flour 100g, shrimp and mushroom 5g each, a little refined salt), lotus root porridge (rice and millet 10g, lotus root 50g, 8 lotus seeds with heart removed), and three kinds of mixtures (carrot, mung bean sprouts and Chinese cabbage100g).
Extra meal: 250 grams of strawberries.
Example 2
Breakfast: whole wheat bread 100g, 250g milk, 50g ham sausage and salted cucumber strips.
Lunch: Assorted rice noodles (rice noodles 1 00g, shredded pork 25g, shredded bamboo shoots 50g, shredded carrot 25g, chopped green vegetables 50g, dried shrimps15g, sesame oil 3g, sugar1g, refined salt), half salted duck eggs, braised chicken 50g and scallion.
Dinner: corn flour cake (200g corn flour), yam longan porridge (fresh yam 10g, litchi meat 4, longan meat 8), five-color silk (red pepper 10g, green pepper 10g, carrot 50g, water-soaked mushrooms and water bamboo 25g.
Extra meal: orange 150g.
The total calories of the following recipes are about 1800 calories.
Example 1
Breakfast: fried dough sticks 100g, soybean milk 250g, boiled corn 100g, cold radish seedlings (radish seedlings 200g, pepper oil 3g, a little refined salt monosodium glutamate).
Lunch: Braised noodles with diced chicken (chicken 25g, fine noodles 100g, vegetables 150g, a little refined salt and monosodium glutamate), beef with soy sauce 25g, dried bean curd 25g, and three diced vegetables (preserved eggs 1, tomatoes 50g, tofu 100g). 5 grams of vegetable oil, a little pepper, refined salt and monosodium glutamate), hot and sour pumpkin soup (pumpkin100g, dried bean curd10g, a little coriander powder, ester, pepper noodles, soy sauce, cooking wine, refined salt and starch).
Dinner: 60g cake, egg porridge (25g japonica rice, egg white 1, a little refined salt). Bitter melon (200g bitter gourd, 5g chilli oil, a little Jiang Mo, minced garlic, chopped green onion, refined salt, vinegar and monosodium glutamate).
Extra meal: 200 grams of carambola.
Example 2
Breakfast: steamed bread 150g, steamed sweet potato 150g, adzuki bean rice porridge (adzuki bean and glutinous rice each 15g, millet 10g), double-shredded coriander (carrot and radish each 150g, coriander 50g and Chili oil 5g).
Lunch: double winter meat buns (flour 100g, pork, winter bamboo shoots, water mushroom 50g each, sesame oil 2g, onion, ginger, refined salt, soy sauce and dried yeast a little each), fungus spinach noodles (fine noodles 100g, water fungus 15g, spinach 75g).
Dinner: 50 grams of steamed bread, jiaozi (50 grams of glutinous rice flour, 20 grams of bean paste stuffing), winter bamboo shoots (50 grams of winter bamboo shoots 150, 50 grams of salted potherb mustard, 5 grams of onion 10, vegetable oil, a little soy sauce, monosodium glutamate and cooking wine).
Extra meal: kiwi 150g.
The following recipes have a total calorie of about 2000 calories.
Example 1
Breakfast: whole wheat bread 150g, milk 250g, silver green pepper (mung bean sprouts 150g, green pepper 100g, vegetable oil 5g, refined salt and monosodium glutamate a little each).
Lunch: three fresh fried noodles (noodles 150g, abalone 25g, chicken 25g, bamboo shoots 25g, mushrooms 50g, shredded carrots 3g, sesame oil 3g, refined salt 5g). 25g of dried bean curd, 20g of barbecued pork, shredded bamboo shoots (200g of lettuce, 5g of vegetable oil, a little pepper and refined salt), three shreds (0/00g of cabbage/kloc, 25g of pork, 25g of winter bamboo shoots, 25g of water-soaked mushrooms, 5g of vegetable oil, a little cooking wine, refined salt and starch), and tremella asparagus.
Dinner: shepherd's purse meat wonton (wonton skin 75g, shepherd's purse 75g, pork 25g, a little shrimp skin, laver, sesame oil, refined salt and monosodium glutamate), corn steamed bread 50g, carrot fried celery (carrot 100g, celery 150g, vegetable oil 5g, refined essence).
Extra meal: banana 150g.
Example 2
Breakfast: steamed bread 100g, peanut and jujube porridge (glutinous rice 30g, peanut kernel 10g, 6 red dates), tea eggs 1, tofu mixed with tofu (tofu and Toona sinensis 100g, sesame oil 2g, a little refined salt).
Lunch: rice 100g, stewed mingtai fish (mingtai fish (cod) 200g, winter bamboo shoots 25g, water-soaked mushrooms 20g, vegetable oil 10g, a little cooking wine, coriander, onion, ginger, refined salt, monosodium glutamate, soy sauce), roasted cauliflower (cauliflower 200g, 200 grams of rape, a little onion, ginger, soy sauce, refined salt, cooking wine, monosodium glutamate and water starch).
Dinner: 100g corn flour paste cake, auricularia and spinach noodles (10g auricularia, 150g spinach, 25g dried noodles, a little seasoning), cold fingered citron (150g bergamot, 20g dried seaweed, 10g coriander segment, 2g sesame oil.
Extra meal: 250 grams of watermelon.
1800 calorie diet-lunch (2)
Zhongshan medical college
Nutrition department Weng Yuqing nutritionist
Weight loss suggestion calories 1800 calories recipe: lunch
First, strawberries are about 14.
Second, rice 1 bowl
Third, cut the meat into white.
Ingredients: pig hind leg 35g, garlic sauce 5g.
Exercise:
1. Peel the meat, wash it, put it in a boiling water pot, wipe off the floating foam after boiling, cover the pot, and cook it with slow fire for about an hour. When bamboo chopsticks can be inserted into meat, they can be taken out and cooled.
2. Cut the cold meat diagonally along the meat line, put the meat on the bottom of the plate, then cover the neat meat with garlic sauce.
Fourth, celery chicken breast salad
Ingredients: celery 100g, winter flour 20g, chicken breast 60g, proper amount of salt, sauce: 3 tablespoons vinegar, 1 tablespoon soy sauce and sugar, 1/3 tablespoons salt, 1 tsp sesame oil and a little pepper.
Exercise:
1. Pick celery into hot water with a little salt, drain the water and cut it into 3cm long.
2. Boil the winter flour with plenty of hot water, scoop it up and put it in cold water, then disperse it, drain it on the filter basin and cut it into appropriate lengths.
3. Cook the chicken breast, cut it into filaments about 7mm wide, mix the materials, and then pour the sauce.
Five or three fresh bean sprouts
Ingredients: 30g bean sprouts, 20g straw mushroom, carrot 10g, bamboo shoots 10g, salt 1 teaspoon, 5g salad oil, and white powder water 1 teaspoon.
Exercise:
1. Shred bamboo shoots and carrots, slice straw mushrooms and blanch them first.
2. Put oil in the wok, add carrots, shredded bamboo shoots and straw mushroom slices, stir-fry for about 1 min, and then add glutinous rice flour.
Six, winter melon soup
Ingredients: wax gourd 30g, salt 1 teaspoon, deoiled broth 1 bowl, a little shredded ginger.
Exercise:
1. Boil the broth and half a bowl of water.
2. Cook shredded ginger, then boiled wax gourd and seasoned with salt.
1000k/day:
Breakfast:
Skim milk (or soybean milk, tofu, skim yogurt) 250 ml.
Egg white 1
Two pieces of bread.
Lunch:
Grilled crucian carp (or other fish, shrimp, beef, rabbit meat, chicken and shredded belly) with Lycium barbarum 75g.
Vegetarian dishes (or cold dishes) 1 plate (250g)
Shrimp skin seaweed soup 100ml
50 grams of rice.
Dinner:
Salted shrimp (or other marine fish and shellfish).
250g shredded white gourd with double mushrooms (or other stir-fried dishes and cold dishes).
150g mushroom tofu (or fungus tofu soup).
50 grams of rice.
The characteristic of this collocation example is that the nutrition is extremely balanced, and the calorie is about 1000 calories.
1500K/ day: /ShowArticle.asp? ArticleID= 10 13
There is another one: (this can be used as a reference, but there are too many convenience foods and too many preservatives on them, so use something else instead)
Match one:
Breakfast: one tea egg (80 calories) and one cup of yogurt (160 calories);
Lunch: a bowl of rice (160 calories), a hot dog (240 calories), a bowl of brewing cup soup (40 calories), laver soup or corn thick soup (80 calories);
Dinner: a bowl of dried rice flour (40 calories), 10 gluten (80 calories), a pudding (160 calories) and an apple (80 calories).
Total calories: 1320 ~ 1360 calories
Match two:
Breakfast: a box of milk (250cc)( 160 calories) and a sandwich (320 calories);
Lunch: a bowl of steamed tea bowl (120 calories), a cup of brewed soup (40 calories) and a royal rice ball (160 calories);
Dinner: one for Dahengbao or Bread Castle (360 calories), one for Oolong Tea (40 calories) and one for Banana (80 calories).
Total calories: 1280 ~ 1320 calories
Match three:
Breakfast: a cup of delicious porridge (200 calories) and a spoonful of meat floss (80 calories);
Lunch: a bowl of instant noodles (320 calories) and a tea egg (80 calories);
Dinner: ten jiaozi (400 calories) and a can of Diet Coke (20 calories); Half an apple pie (160 calories); A bunch of grapes (80 calories).
Total calories: 1340 calories
Principle:
Reduce carbohydrates in the diet to achieve the purpose of losing weight; According to the recipe, the content is quite rich; Because the heat is not too low, it can be used for a long time.
Note: You should learn how to use alternative food.