How to lose weight? The Great Principles Valley teacher has talked about it many times, so let’s review it together. That is, about 2 fistfuls of vegetables, 1 fistful of staple food, and 1 fistful of protein for each meal, cooking with less oil, less sugar and less salt, and chewing slowly when eating.
But many friends want me to give specific recipes, so that you don’t have to figure out what you want to eat, but just follow it. No, here comes the recipe with the amount of energy. The daily energy is 1500 kcal, which is suitable for women who have little physical activity. It can keep you full and eat well; if you can exercise for half an hour every day, such as jogging for half an hour, you will consume 200 kcal If you have energy, you can lose almost 1 pound a week. If you don’t exercise, you can reduce it a little bit slower, but it’s not easy to rebound.
First day recipe interpretation
Breakfast
The bread of the sandwich is 100% pure whole-wheat bread, which can provide more B vitamins and dietary fiber to the body. Both tomatoes and lettuce can be eaten raw, which is suitable for breakfast when time is tight.
The amount of vegetables is 200 grams, which can provide rich dietary fiber, increase satiety, and help you lose weight better.
The protein is eggs and skim milk, and 1 carton of skim milk provides 290 mg of calcium.
Morning snack
One cheese slice plus one box of skim milk for breakfast provides half of your daily calcium needs. 1 kiwi provides 60% of your daily vitamin C requirement.
Lunch
The thickness of the staple food is matched. The coarse grain is purple rice, which contains more dietary fiber than rice, and is also rich in antioxidant anthocyanins. The colored peppers in the vegetables are rich in vitamin C, plus The amount of snow peas and fungus is also a full 200 grams, which can better enhance your satiety.
The protein is low-fat chicken breast, marinated with Orleans marinade and cooking wine for 10 minutes, and it is delicious when fried in a non-stick pan.
Afternoon snack
I chose a melon with super low energy. One small one is 250 grams. It can be eaten after washing, and it is convenient to take to work. Cashews are paired with 10 grams, which is exactly the recommended amount of nuts for a day.
Dinner
Buy ready-made multi-grain steamed buns. The vegetables are enoki mushrooms, spinach, baby cabbage, or enough 200 grams. The protein is shrimp and tofu, which are all low-fat.
The next day’s recipe interpretation
Breakfast
The staple food is oats, the protein is eggs and skim milk, and the vegetables are colored peppers and king oyster mushrooms.
Milk and oatmeal will taste a little weaker, and it will stimulate appetite with a stir-fry. Those who are short on time can cut the bell peppers and king oyster mushrooms the night before, refrigerate them in the crisper, and fry them in two or three minutes in the morning.
Morning snack
Blueberries are rich in antioxidant anthocyanins, and can also provide some sugar, while soy milk provides high-quality protein, which can provide good nutrition for morning battery life.
Lunch
The main food is coarse quinoa paired with thin rice, the protein is mutton, and it can also supplement iron. The vegetables are onions, green peppers, and cabbage, which are also full of 200 grams, of which green peppers also Very rich in vitamin C. Put a bottle of 0-fat vinaigrette in the company’s refrigerator, cabbage is safer to eat and mix.
Afternoon snack
Plums are low in energy and suitable for weight loss. 10 grams of pistachios is just the recommended amount of nuts per day.
Dinner
The soba noodles are ready-to-eat soba noodles that can be eaten with boiling water. If you bring rice, you can eat it immediately.
The purple cabbage in the vegetable salad is rich in antioxidant anthocyanins, and the cherry tomatoes are rich in antioxidant lycopene, and they also need to be eaten and mixed.
The protein is mackerel, and the fat content is higher than other fish, which makes it taste particularly delicious, and it is more DHA than salmon. 60 grams of mackerel can supplement 840 mg of DHA, which meets the DHA needs of pregnant women for more than 4 days. In addition, 60 grams of mackerel can supplement 3.24 micrograms of vitamin D, which is the daily vitamin D requirement. 32%.
Interpretation of the recipe on the third day
Breakfast
The main food is the skin of the dumplings, the protein is cheese and the shrimp in the dumplings, and the cheese is a natural cheese with low salt content. Blanching amaranth in boiling water for 1 minute in boiled dumpling soup can remove most of the oxalic acid that affects calcium absorption.
Morning snack
It is paired with watermelon with super low energy and walnuts rich in alpha-linolenic acid. Alpha-linolenic acid itself is an essential fatty acid for the human body. The human body cannot synthesize it and can only obtain it from food. It can also be converted into a small amount of DHA in the body.
Lunch
The main food is the rice and corn in the fried rice, the thickness is matched. The protein is salmon, which is high in protein and low in fat and super supplemented with DHA.
Vegetables are carrots, peas and cucumbers, with a full 250 grams, providing more dietary fiber.
Afternoon snack
With low-energy mango and skim milk, it provides sugar and protein to the body, making it more energetic in the afternoon.
Dinner
The staple food is rice and kidney beans, which are thick and thin. Kidney beans are not easy to cook and need to be soaked for a few hours before cooking with rice.
The egg white is the egg in the seaweed egg drop soup, and the dried shrimp can reduce the intake of salt.
Vegetables are broccoli, seafood mushrooms and seaweed, of which broccoli is rich in vitamin C, and seaweed is rich in iodine, and the amount of matching is also more than 200 grams, giving you more satiety.
Today’s interaction: What fat-reducing meals have you been enjoying recently? Share.
