Tip: This plan is suitable for average body types. If you want to lose fat, you need to eliminate rice and oily foods.
In the diet, consider more low carbohydrates, low calories, low fat, high protein, high vitamins, easy to absorb, and multiple meals a day are the principles that must be followed. Due to time constraints, students and office workers may find it difficult to satisfy multiple meals a day, but in fact, they can be achieved through other methods, so there is no need to worry.
This recipe is customized based on the time of students and office workers. If they can do it, ordinary people should have no problem, so there is no need to worry about the scope of application of this recipe. Moreover, this recipe is completely based on Chinese characteristics. Each meal has the main recommended combinations and several alternative options. Trainers do not have to worry about finding suitable food to supplement.
Breakfast:The best choice: 50G of cereal + 4 boiled eggs (only two whole eggs, the other two only egg whites) + a cucumber
Alternative options: a bowl of tofu + 2 tea eggs (whole eggs) + 1 pancake fruit (without the fried dough sticks) + a cucumber
A bowl of beef ramen + 2 tea eggs (whole eggs) + a cup of soy milk + a cucumber
A bowl of spicy soup + 3 tea eggs (two whole eggs, one with only egg white) + a cucumber
One basket of shrimp dumplings or steamed buns (no pork filling required) + one cucumber
A bowl of hot and sour noodles or hot and sour noodles + 4 tea eggs (two whole eggs, the other two only have egg whites) + a cucumber
Lunch: Best choice: a small bowl of rice + chopped chicken (don’t eat the chicken skin) + stir-fried cabbage + a carrot + a cup of tea
Alternative options: a small bowl of rice + carrot stewed beef + stir-fried cabbage +A cup of tea
A bowl of beef ramen + stir-fried yuba + stir-fried yam + a cup of tea
A small bowl of rice + braised beef with potatoes + braised eggplant + a cup of tea
A small bowl of rice + patriotic tomato scrambled eggs + fried shredded potatoes + a cup of tea
A bowl of beef ramen + patriotic vegetable tomato scrambled eggs + stir-fried cabbage + a cup of tea
Dinner:The best choice: a small bowl of rice + 3 eggs (only egg whites are eaten) + Kung Pao Chicken
Alternative: a small bowl of rice + kung pao chicken + stir-fried cabbage
A small bowl of rice + patriotic tomato scrambled eggs + Kung Pao chicken
A small bowl of rice + beef tenderloin with Hangzhou pepper + patriotic vegetable tomato scrambled eggs
A small bowl of rice + beef stew with carrots + fruit salad
Note: Do not eat noodles for dinner, as they may be difficult to digest; do not eat rice noodles for lunch or breakfast, as they may be difficult to digest; pay attention to meal times, try not to eat later than 19:00 for dinner, not later than 13:00 for lunch, and not later than 8:00 for breakfast.
Snack:The best choice: some honey (don’t wash it with water, eat it directly) + two kiwi fruits + one egg (eat only the egg white)
Alternative choice: one corn + one egg + one banana
One banana + one apple + one egg
Note: Snacks are served twice a day, once at around 10 a.m., students can choose to have it after exercise in the second period of class; once at around 3-4 p.m., students can choose to have it before the last class in the afternoon.