Sunday: loofah and bamboo shoot soup
Breakfast: 1. Sweet potato thin rice: 50g sweet potato, 30g germ rice; 2. Scrambled eggs with dried radish: 20g dried radish, 1 egg, 1 tsp oil; 3. 1/2 pieces of tender tofu; 4. 5 strawberries Lunch: 1. Grilled black pepper steak: 1 piece of steak (2 taels), black pepper powder, a little soy sauce; 2. Baked potato: 1 potato, 1 tsp cream; 3. Shredded beef with sesame: 45g shredded beef, 1 tsp sesame seeds, a little white vinegar. 1 teaspoon sesame seeds, a little white vinegar.
Dinner: Loofah and bamboo shoot soup
Cooking method: 150g sliced bamboo shoots, 20g hairy vegetables, 200g loofah, a little chopped green onion. Slice bamboo shoots, cut loofah into pieces, cook with 4 to 5 bowls of water with hairy vegetables, season and serve.
Description of the main nutrients: potatoes are quite high in vitamin A, in addition to rich in vitamin c, calcium, iron and fiber, because of its high starch content, can replace the main food category of rice, to enhance the sense of satiety.
Monday: Shiitake mushroom kohlrabi soup
Breakfast: 1. 4 slices of whole wheat peanut toast, 1 teaspoon of peanut butter; 2. Cucumber and tomato tricolor salad: 50g each of large cucumber slices, small cucumber slices and tomatoes; 3. 2 diluted orange juice willow oranges
Lunch: 1. half bowl of germ rice; 2. beef with spinach: 80g spinach, 40g beef, 1 tsp oil; 3. mushroom and tofu: 10g shiitake mushroom, 1/2 piece of tofu, a little soy sauce and vinegar; 4. radish clear soup: 60g white radish
Dinner: Shiitake mushroom kohlrabi soup
Cooking method: 50g of onion, 100g of cabbage, 100g of shiitake mushroom shredded, 100g of parsley cut into cubes or strips, add 4 to 5 bowls of water and cook, add appropriate seasoning.
Description of nutritional composition: Fresh cucumber has the highest water content among vegetables and can be eaten raw as a fruit to quench thirst without the burden of calories. Rich in potassium, diuretic and hypotensive, it is a holy product for obese people to lose weight. Shiitake mushroom is rich in protein, carbohydrate, crude fiber and calcium, iron, can promote the absorption of calcium.
Tuesday: Bean sprout and green pepper shredded soup
Breakfast: 1. salad small meal pack; 2. wheat germ milk
Lunch: 1. germ rice; 2. shrimp roll; 3. stir-fried kale; 4. seaweed soup
Dinner: Bean sprouts and shredded green pepper soup
Cooking method: 30g of golden needles (dried), 100g of soybean sprouts, 100g of shredded green pepper, 100g of fungus, cook all ingredients with 4 to 5 bowls of water. Seasoning can be added by yourself or dilute the stock to taste.
Description of main nutrients: Wheat germ for lunch, with a large amount of vitamin B1 and lecithin, can help the development of brain power and enhance learning performance. Seaweed contains fucoidan, iodine, and many vitamins and minerals, which is not only a nutritious tonic food, but also good for the prevention and treatment of hypothyroidism, and can strengthen the metabolic function of the whole body.
Wednesday: Cucumber and enoki mushroom soup
Breakfast: 1. 1 whole wheat bun with egg, 1 fried egg, 1 teaspoon of oil; 2. 1 cup of soy milk
Lunch: 1. 1 bowl of Ruyi noodles, 100g of green cabbage, 1 teaspoon of sesame oil; 2. Loofah soup with goji berries; 3. Steamed eggplant with green onions
Dinner: Cucumber and enoki mushroom soup
Cooking method: 80g of enoki mushroom, 20g of shiitake mushroom (dried), 100g of daikon, 100g of abalone mushroom, a little cilantro, peel and slice daikon, cut abalone mushroom and shiitake mushroom into strips, cook with enoki mushroom with appropriate seasoning, and add some cilantro.
Description of the main nutrients: Soy milk is rich in vitamin A, vitamin B complex and minerals such as potassium and calcium, with nourishing skin and anti-cancer effects. Loofah contains very low calories, can clear heat and phlegm, diuretic and detoxification, and can strengthen the body’s immune function, which is the best natural food for modern people to prevent cancer.
Thursday: burdock and radish bean soup
Breakfast: 1. Salty congee with green onion and cereal: 1 bowl of cereal (cooked), 1 tael of minced pork, a little chopped green onion; 2. Yogurt fruit salad: 3 slices of apple, 4 strawberries, 1 strip of banana
Lunch: 1. germ rice; 2. pepitas with snow cabbage: 25g pepitas, 60g snow cabbage, 1 tsp oil; 3. cilantro beef: 50g cilantro, 2 taels beef, 1 tsp oil; 4. nori tomato soup: 50g tomato, a little nori
Dinner: burdock and radish bean soup
Cooking method: 100g burdock, 100g white radish, 100g red radish, 50g beans. Cut burdock into cubes, white radish, carrot into cubes, and boil them with 4 to 5 bowls of water with hairy beans, adding appropriate amount of seasoning or stock.
Description of the main nutritional ingredients: Yogurt is a solidified form of Lacto Moet, which can replace the edible salad dressing to reduce the accumulation of unnecessary calories. Snow cabbage, also known as snowy red, is the young stems and leaves of mustard, rich in a variety of vitamins and minerals, for human growth and development, to maintain physiological functions is very helpful.
Friday: Lettuce and cauliflower soup
Breakfast: 1. fruit: 2 slices of watermelon; 2. macaroni salad: 50g cooked macaroni, 50g mixed vegetables, 1/2 tablespoon salad dressing, 1 tablespoon raisins
Lunch: 1. half bowl of rice with germ; 2. chicken curry cubes: 2 pieces of chicken, 40g of yams, 1/2 tablespoon of oil, curry powder to taste; 3. cold bean sprouts: 100g of mung bean sprouts, a little sesame oil; 4. mushroom and bamboo shoot soup: 50g of bamboo shoots, 3 shiitake mushrooms
Dinner: lettuce and cauliflower soup
Cooking method: lettuce 120g, cauliflower 150g, four-color vegetables (frozen) 80g. Lettuce cut into appropriate size, cauliflower set aside, add frozen vegetables bought in the supermarket and cook the soup, add appropriate amount of seasoning.
Description of the main nutrients: raisins are the holy grail for adolescent girls to replenish blood and moisturize the skin, helping to adjust the discomfort during the physiological period, and make the skin smoother and rosier. Bean sprouts can prevent bleeding gums and scurvy, on the other hand, they can skin care and whitening, which is an essential element to beautify the skin.
Saturday: cabbage soup with wood ear
Breakfast: 1. muffin + honey; 2. rice milk
Lunch: 1. Tomato macaroni: 1.5 bowls of cooked macaroni, 50g of tomato, 50g of cabbage, 1 tael of minced pork, 1 teaspoon of oil; 2. Shibori-flavored fish soup: 2 pieces of tofu, a small amount of shibori
Dinner: cabbage soup with wood ear
Cooking method: 200g cabbage, 50g wood ear, 30g golden needle (dried), 50g minced mustard, 100g carrot. Sliced cabbage, fungus, carrots cut into appropriate size, add golden needles cooked in 4-5 bowls of water, seasoned on mustard un.
The main nutrients: honey contains a variety of enzymes and nutrients, but the calories are the same as ordinary sugar, usually should be limited consumption. Tomatoes have a reputation as the “fruit of vegetables” and are rich in fiber and vitamin C. Tomatoes have the effect of promoting digestion, and their vitamin C is not easily destroyed during the cooking process, unlike other fruits and vegetables.
