Breakfast: 1. Four slices of whole wheat peanut toast and 1 teaspoon peanut butter. 2. Cucumber and tomato tricolor salad: 50g cucumber slices, 50g cucumber slices and 50g tomato. 3. Two diluted orange juice oranges.

Lunch: 1. Half a bowl of germ rice. 2. Spinach beef: 80g spinach, 40g beef, 1 teaspoon oil. 3. Mushroom tofu: mushroom 10g, tofu 1/2, a small amount of soy sauce and vinegar. 4. Radish stock: 60g 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.

Tuesday: Bean sprouts and shredded green pepper soup day

Breakfast: 1. Salad snack set 2. Wheat germ milk

Lunch: 1. Germ rice 2. 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.

Wednesday: Cucumber Flammulina velutipes Soup Day

Breakfast: 1. Whole wheat steamed bread with eggs 1, fried eggs 1, oil 1 teaspoon 2. 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, dried Lentinus edodes 20g, cucumber 100g, Pleurotus eryngii 100g, a little coriander, peeled cucumber and sliced, sliced Pleurotus eryngii, sliced Lentinus edodes, cooked Flammulina velutipes and added some 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.

Thursday: Burdock Radish Bean Soup Day

Breakfast: 1. Chopped green onion cereal salty porridge: 1 bowl of cereal (cooked), two pieces of minced meat not 1, a little chopped green onion 2. Yogurt and fruit salad: 3 apples, 4 strawberries, 1 banana.

Lunch: 1. Germ rice 2. Chinese cabbage louver: louver 25g, Chinese cabbage 60g, 1 teaspoon oil 3. Coriander beef: 50g coriander, 2 ounces beef, 1 teaspoon oil 4. Laver and tomato soup: 50g 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.

Friday: Lettuce and Broccoli Soup Day

Breakfast: 1. Fruit: 2 pieces of watermelon. 2. Macaroni salad: 50 grams of cooked macaroni, 50 grams of assorted vegetables, salad dressing 1/2 tablespoons, raisins 1 tablespoon.

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: 50g 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.

Saturday: mushroom and cabbage soup day

Breakfast: 1. Muffin+honey 2. Rice pulp.

Lunch: 1. Tomato macaroni: 65438+ cooked macaroni 0.5 bowl, tomato 50g, cabbage 50g, minced meat 1 2, oil 1 teaspoon. 2. Chai Fish Soup: 2 pieces of tofu and a small amount of Chai Fish.

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.

Sunday: Luffa, Nostoc flagelliforme and Bamboo Shoot Soup Day

Breakfast: 1. Sweet potato porridge: 50g sweet potato and 30g germ rice. 2. Scrambled eggs with dried radish: 20g dried radish, egg 1 piece, oil 1 teaspoon. 3. Tender tofu: 1/2 pieces. 4. Five strawberries.

Lunch: 1. Grilled black pepper steak: steak 1 (2 Liang), black pepper, a little soy sauce 2. Baked potato: 1 potato, 1 teaspoon cream 3. Sesame shredded beef: 45g shredded beef, sesame 1 teaspoon, 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.