Effective weight loss diet

Active fitness exercises are naturally the basis for making weight loss more effective. In addition to fitness exercises, you should also pay attention to diet during the weight loss process, because diet is also a key step in promoting rapid and successful weight loss. For patients who want to lose weight, they should eat foods that are high in protein and low in calories, which will help to quickly consume calories in the body. The following are some recommended diet recipes that people can choose during the weight loss process.

【Monday】:

Breakfast: One cup of yogurt, 10 raisins, two slices of whole wheat bread

Lunch: Celery and rice porridge

Ingredients: 100g celery, 100g rice, 100g millet

practice:

1. Wash the celery and cut into small pieces; rice. Wash the millet cleanly.

2. Put the pot on the fire, add appropriate amount of water, put in rice and millet to cook porridge. Bring to a boil over high heat first, then simmer over low heat for 20 minutes. Add the celery segments and cook for another 5 minutes.

Dinner: 1 bowl of boiled vegetables or a serving of lettuce salad, seasoned with vinegar and salt, do not add high-heat salad dressing. Red bean, scallop and lean meat soup (1~2 bowls).

Red bean, scallop and lean meat soup

Ingredients: 60 grams of lean pork, 15 grams each of abalone, red beans and mung beans.

practice:

① Wash the scallops, soak them until soft and tear them into pieces; wash the lean pork and slice it; wash the red beans and mung beans and soak them in clean water for half an hour.

②Put all the ingredients into the pot, add appropriate amount of water, boil over high heat, then simmer over medium-low heat for 2 hours and season.

【Tuesday】:

Breakfast: a bowl of soy milk, two slices of whole wheat bread, an egg

Lunch: Tomato, tofu and bean sprout soup

Ingredients: 1 big red tomato (about 100 grams), half a box of northern tofu (about 100 grams), 50 grams of bean sprouts, a little coriander

Seasoning: 2 tsp salt

practice:

1. Wash and cut tomatoes into cubes, cut tofu into small cubes, remove the roots of bean sprouts, wash them, and wash and cut coriander into sections.

2. Put water and tofu cubes in a pot, boil for 5 minutes, then add tomato cubes and bean sprouts and cook briefly, add salt to taste and sprinkle with coriander.

Dinner: 1 bowl of boiled vegetables or a serving of lettuce salad, seasoned with vinegar and salt, do not add high-heat salad dressing. Kelp, pear and tomato soup (1~2 bowls).

Kelp, pear and tomato soup

Ingredients: kelp; pear; tomato; fig; candied dates; lean meat; a little tangerine peel; appropriate amount of salt.

practice:

①Wash the lean meat, blanch it and then rinse it. Soak the tangerine peel until soft and scrape out the pulp. Boil appropriate amount of water,

② Add kelp, pears, tomatoes, figs, candied dates, lean meat, and tangerine peel.

③After boiling, simmer over low heat for 2 hours and season with salt.

【Wednesday】:

Breakfast: a glass of milk, a steamed bun, and an apple

Lunch: Grilled fish fillet

Ingredients: 1 middle section of grass carp, 10g black fungus, 50g Guangdong cabbage

Seasoning: 2 tablespoons salad oil, 1 teaspoon salt, 1 teaspoon cooking wine, a little dry starch, water starch, green onion, and ginger

practice:

1. Clean the grass carp, slice it, coat it with dry starch and fry it in warm oil; soak the fungus and wash it; select and wash the Guangdong cabbage; chop the green onion and ginger.

2. Pour salad oil into the pot and heat it. Add chopped green onion and ginger and stir-fry until fragrant. Then add fish fillets, black fungus, and Chinese cabbage and stir-fry evenly. Add salt and cooking wine to season, and add water starch to thicken.

Dinner: 1 bowl of boiled vegetables or a serving of lettuce salad, seasoned with vinegar and salt, do not add high-heat salad dressing.

Assorted Oolong Porridge (1~2 bowls)

Ingredients: 30 grams of raw coix seeds, 100 grams of wax gourd seeds, 20 grams of red beans, and appropriate amounts of dried lotus leaves and oolong tea.

practice:

① Wash the first three ingredients, put them into the pot together, add water and cook until the beans are cooked.

② Add the dried lotus leaves and oolong tea wrapped in gauze, boil for another 7-8 minutes, take out the gauze bag and it is ready to eat.

【Thursday】:

Breakfast: a bowl of black rice and red bean porridge, a boiled egg, and a plate of shredded radish

Lunch: Fried squid with celery

Ingredients: 150g celery, 150g cuttlefish, a little chopped green onion, shredded red pepper and shredded yellow pepper

Seasoning: 1 tbsp salad oil, 1 tsp salt, 1 tsp chicken stock

practice:

1. Clean the celery and cut into sections. Remove the internal organs of the cuttlefish, clean it, cut it into sections and cut it into flower-shaped pieces. Blanch it in boiling water and drain the water.

2. Pour salad oil into the pot and heat it until cooked. Add chopped green onion and stir-fry until fragrant. Add celery and stir-fry for a few times. Then add cuttlefish flowers, red pepper shreds, and yellow pepper shreds and stir-fry evenly. Finally, add salt and chicken essence to season, mix well, and serve. Dinner: 1 bowl of blanched vegetables or 1 serving of lettuce salad (still no salad dressing).

Red bean porridge (1~2 bowls)

Ingredients: 250 grams of red beans, 100 grams of rice, a little salt and MSG.

practice:

Wash the red beans and rice, put them into the pot, add appropriate amount of water, bring to a boil over high heat, then simmer into porridge over low heat.

【Friday】:

Breakfast: a bowl of sweet potato rice porridge and a salted duck egg

Lunch: Corn silk chrysanthemum porridge

Ingredients: 10g corn silk, 10g chrysanthemum, 200g rice

Seasoning: 1 tsp salt

practice:

1. Soak fresh corn silk in warm water and rinse it clean. Remove the stems of the chrysanthemums, pick off the petals and wash them. Wash the rice thoroughly.

2. Pour clean water and corn silk into the pot, cook for 10 minutes, filter out the corn silk, add rice and cook until porridge is formed, then add salt, chrysanthemum and corn silk and boil for a while.

Dinner: 1 bowl of blanched vegetables or 1 serving of lettuce salad (still no salad dressing).

Kelp, pear and tomato soup (1~2 bowls) (refer to the above for the recipe)

【Saturday】:

Breakfast: a bowl of sweet potato rice porridge and a salted duck egg

Lunch: Oatmeal porridge

Ingredients: 200g oatmeal

practice:

Put a pot on the fire, pour in an appropriate amount of water, add the oatmeal, bring to a boil, and then simmer until the oatmeal is cooked and thick.

Dinner: 1 bowl of blanched vegetables or 1 serving of lettuce salad (still no salad dressing). Red bean porridge (1~2 bowls) (refer to the above method)

【Sunday】:

Breakfast: Steamed egg custard, a steamed bun, an apple

Lunch: Sponge gourd stewed with tofu

Ingredients: 1 loofah, 1 box of tofu, 50g enoki mushrooms, 1 scallion

Seasoning: 1 tbsp salad oil, 1 tbsp water starch, 1 tsp salt, 1 tsp chicken essence, 1 tsp sesame oil

practice:

1. Peel the loofah, wash it, and cut it into dice; cut the tofu into small cubes, blanch it in boiling water, remove it from the water and drain it; chop the green onion.

2. Pour salad oil into the pot and heat it, add chopped green onion and stir-fry until fragrant, then add loofah cubes, tofu cubes, and enoki mushrooms and stir-fry, add salt and chicken essence to season, pour in water starch to thicken, and drizzle with sesame oil. Dinner: 1 bowl of blanched vegetables or 1 serving of lettuce salad (still no salad dressing). Kelp, pear and tomato soup (1~2 bowls)