Directly upload the picture, let’s take a look at the fat-reducing lunch that Mr. Gu matched first, don’t just look at the picture, you must read the nutrition and cooking tips carefully, it will tell you what to do in this combination On the basis of how to flexibly change and eat.
After the one-week fat-reducing meal, Mr. Gu will share with you who this fat-reducing lunch is suitable for, and what the matching principles are. After reading this part, you will be able to master the fat-reducing meal The core, you can eat well and lose weight without weighing the food.
Day 1
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Energy: 587 kcal
White rice 150g
Steamed pumpkin 50g
Colorful stir-fry: 150 grams of colored peppers, 50 grams each of diced chicken and dried tofu
Blueberries 100g
Cashew 10g
Oil 10g
Nutrition and cooking tips:
1. Pumpkin is Beibei pumpkin with high starch content. It is suitable for replacing some staple foods. Ordinary pumpkin with watery taste is only suitable for cooking. Pumpkin can be replaced with the same amount of potatoes, iron yam, purple potatoes, and sweet potatoes. To save trouble, they can be cut into cubes and stewed with rice.
2. All kinds of ingredients in the colorful stir-fry can be shredded, which is more convenient, and the peppers can be replaced with zucchini, cucumber, chayote, and loofah.
3. Blueberries with fruit powder are fresher, it can be replaced with cherry tomatoes, mulberries, small kumquats, oranges, oranges, grapefruit, kiwi, fruits and nuts can be eaten as an afternoon snack .
The next day
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Energy: 580 kcal
Pasta: 50g dry noodles, 100g broccoli, 50g shrimp, 30g spaghetti sauce
Frozen corn kernels 40g
Fried tofu: 50 grams of northern tofu, 8 grams of oil
Mulberry 70g
Sugar-free yogurt 135g
Oil 8g
Nutrition and cooking tips:
1. Yellow corn is not only a coarse grain, but also rich in beta-carotene, lutein, and zeaxanthin, which are all good for eye health and are very suitable for eye use more often of the working family.
2. 50 grams of northern tofu is about the size of 2.5 mahjong blocks. Our common tofu includes north tofu, south tofu, and lactone tofu. The calcium content between them is: south tofu > north tofu > lactone tofu. The calcium content of the highest southern tofu is as high as 113mg/100g, the calcium content of the northern tofu is 105mg/100g, and the calcium content of the lowest lactone tofu is lower than that of Chinese cabbage, only 17mg/100g. Therefore, if you want to supplement calcium, choose southern tofu or northern tofu.
3. If there is no pasta, it can be changed to vermicelli, but it should be changed to a lower sodium content, preferably less than 500 mg/100 g.
4. The sauce with spaghetti should choose a lower energy sauce. I chose spicy Napoli sauce. The energy of 100 grams is 53 kcal, and 50 grams of noodles are served with 30 kcal. Gram sauce, the energy of sauce is only 16 kcal, not as high as 2 grams of oil.
5. Unsweetened yogurt and mulberries can be served as afternoon snacks.
Day 3
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Energy: 568 kcal
Rice and purple rice: 35 grams of rice, 15 grams of purple rice
Colorful stir-fry: 60 grams of snow peas, 5 grams of dried fungus, 30 grams of carrots, 25 grams of tofu skin
1 grilled chicken wing: 94 grams on the bone
Small orange 100g
Oil 8g
Nutrition and cooking tips:
1. Dried fungus should be soaked in advance and cooked on the same day after soaking, otherwise it should be refrigerated to avoid Pseudomonas Coconut poisoning. 5 grams of dried fungus is about 40-50 grams after soaking, and can also be replaced with other mushrooms such as seafood mushrooms and king oyster mushrooms.
2. Carrots are rich in beta-carotene, which can be converted into vitamin A in the body, which is good for eye health. Although the energy is higher than leafy vegetables and melons, it is perfectly fine to eat less as a side dish.
3. To save trouble, grilled chicken wings can be replaced with 100 grams of chicken breast, shredded and fried with vegetables.
4. Small oranges can be used as an afternoon snack.
Day 4
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Energy: 542 kcal
Rice quinoa rice: 25 grams of rice, 25 grams of quinoa
Blanched Okra: Okra 75g
Fried shredded pork with king oyster mushrooms: 75 grams of king oyster mushrooms, 75 grams of pork tenderloin
Little cherry tomatoes 100g
Sugar-free soy milk powder 20g
Oil 10g
Nutrition and cooking tips:
1. Quinoa can be eaten as a whole grain as a staple food. It is rich in dietary fiber and protein, which can enhance satiety, promote gastrointestinal motility, and prevent constipation. However, the surface of quinoa contains some saponins, and it needs to be washed twice before cooking, otherwise it will taste bitter. Quinoa can be completely replaced by the same amount of oat rice, purple rice, millet and other grains.
2. The sticky taste of okra comes from okra polysaccharide, which is a water-soluble dietary fiber that cannot be absorbed by the human body and only passes through the intestines, but it can increase Poop volume, promotes bowel movements. The blanching time for okra is usually 2-3 minutes.
3. The energy of small cherry tomatoes is only 25 kcal/100 grams. Its vitamin C, vitamin E, and potassium are 1.75 times, 2.33 times, and 1.46 times that of large tomatoes, respectively. It is large and nutritious, and it is very convenient to eat. It is very suitable for office workers who are short on time. Together with sugar-free soy milk, it can be used as an afternoon snack.
4. Pleurotus eryngii can be replaced with other mushrooms such as mushrooms, seafood mushrooms, or with celery, lettuce, and garlic moss, which are suitable for stir-frying shredded pork.
Day 5
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Energy: 580 kcal
Rice Rice: 25 grams of rice, 25 grams of millet
Diced vegetables: 75g frozen diced vegetables
Eggplant with minced meat: 100 grams of eggplant, 75 grams of pork tenderloin
Kumquat 100g
Sugar-free yogurt 135g
Oil 10g
Nutrition and cooking tips:
1. Frozen diced miscellaneous vegetables saves you the trouble of dicing, just boil the water for 2 minutes, pour a few drops of oil out of the pan, sprinkle some pepper mixed with seasoning and it’s delicious.
2. Eggplant has very low calories, only 23 kcal/100 grams. This calorie is similar to cherry tomatoes, and it is not easy for people to get fat. And its potassium content is still excellent, which is more friendly to friends who need to control blood pressure. However, because eggplant is loose and porous, it absorbs oil, so you have to pay attention to the cooking method and the amount of oil used.
3. Kumquat is very convenient to eat. It tastes sweet and sour in one bite, but the calories are a little higher than that of oranges, which is 1.3 times that of oranges. It is necessary to control the amount. Although it is delicious, do not eat too much.
Principles of low-fat lunch combinations
1. The energy is between 520 and 600 kcal
“Chinese Residents’ Dietary Nutrient Dietary Reference Intakes (2013 Edition)” recommends that white-collar women with little activity consume 1,800 kcal of energy per day [1], if they want to lose weight How much energy is appropriate?
The Expert Consensus and Group Standards for Weight Management in Overweight or Obese People recommends a 300-500 kcal daily reduction in diet.
The “2022 Evidence-Based Clinical Practice Guidelines: Management of Obesity and Overweight in Middle-aged Women” published by the foreign endocrine group expert group recommends a daily diet to lose 500 kcal to achieve a weekly weight loss of 0.5 kg The goal.
According to these two expert consensus and guidelines, the recommended daily energy intake for white-collar women to lose weight is 1300-1500 kcal.
In addition, when catering nutrition, the energy supply ratio of lunch is generally set to 40%, so the lunch energy of this recipe is between 520-600 kcal.
When you have free time, you can weigh the food and repeat this recipe a few times. It is enough to have a general feeling of the amount of food. Don’t weigh the ingredients all the time, and calculate the energy. Eating, this is very troublesome and will put a lot of pressure on yourself.
2. Contains 4-5 types of food
Because 40% of the energy supply ratio of lunch includes afternoon snacks, in addition to the main meal containing main food, vegetables, meat and eggs, I also served with fruit, yogurt, unsweetened soy milk, nuts Wait for an afternoon snack.
The amount of staple food is basically the rice corresponding to 50 grams of rice, about 130-150 grams, which is more than a fist. I basically use about 100-150 grams of vegetables. If everyone has a good appetite, it can be increased to 200 grams. The energy will not increase much, and it is about 2 fists when cooked. The protein is basically 75-100 grams, some with meat + beans, some with only meat, everyone also weighs it several times, and it is enough to have a general understanding of these proteins.
The amount of oil for a meal is basically 8-10 grams. You can recreate the meal for a day or two, feel the state of the prepared dishes, and then you will generally know the oil you eat when you eat later. No more oil.
Finally, the core principle is: find the feeling that you are just full and can’t support it, and leave the dining table when you feel this feeling every time you eat. This is the best eating state when losing weight. , Compared with before, it can reduce energy intake and gradually lose weight.
3. Kuaishou
Considering that when green leafy vegetables are heated again, it is easy to change color and affect the appetite, and it is easy to become soft and affect the taste. Therefore, there are no green leafy vegetables in the recipe with rice, and it is recommended to eat it for breakfast and dinner.
This is Mr. Gu’s one-week weight loss lunch. Let’s share what everyone eats for lunch.