A simple diet health plan to share

 In fact, if your body functions normally and there is no special disease, you can lose weight healthily. The faster the method, the easier it is to gain more weight, this is inevitable. Lose weight to have a long-term plan, in a relaxed state to improve unhealthy eating habits, the body conditioning to a healthy state, you will find that weight is falling, skin is getting better, and their own feeling will be better and better, this is the feeling of health, everyone should have.

A simple plan for three meals a day

Breakfast:

1, 250 ml of milk or 250 ml of soy milk boiled oats, or a bowl of high-fiber grains, such as multigrain mixed bean porridge, eight-bao porridge, brown rice purple rice porridge, etc. Add a salad of your favorite vegetables, or raw vegetables (get rid of potatoes, preferably leafy greens), or one or two of your favorite fruits with a few vegetables, or a fruit and vegetable salad.

2. Light omelette, add one portion of mixed vegetables, and a few nuts.

Three, two, three slices of whole wheat bread, one teaspoon of peanut butter, one cup of unsweetened soy milk.

4. If you don't have time to prepare this, or don't like it, make a whole-grain rice paste, add half a large banana, and a few nuts. You can also go to the supermarket and buy ground grain flour, which can be mixed with boiling water at 80 degrees Celsius, and then add half a banana, a few nuts, or papaya.

Lunch:

1. Chopped salad: 5 walnuts, chopped vegetables, a little cooked chicken breast or salmon, a little balsamic vinegar, a drizzle of olive oil, or a dash of salad dressing, and a little roasted or cooked purple or sweet potatoes.

2, brown rice (can add some white rice), add a little steamed cod, a salad mixed vegetables.

3, five-grain rice (of course, it can also be a mixture of corn and rice, or oatmeal, red bean rice, mung bean rice, etc.), with a little shrimp stir-fried broccoli, a salad vegetables.

4, do not like to eat friends of grains, you can choose white rice, celery fried fungus (or, mung bean sprouts fried celery, shrimp winter melon, bitter melon shrimp, a small amount of chicken breast fried mushroom green pepper, etc.), some raw vegetables, you can choose lettuce, lettuce, purple cabbage blanched spinach, amaranth and so on.

Recommended dishes: stir-fried cabbage, white cauliflower, stir-fried mushroom, stir-fried water spinach, cold amaranth, etc.

Dinner:

1, fruit and vegetable salad, if you did not eat eggs in the morning can add an egg, a small amount of nuts.

2, polenta, a salad vegetables (green leafy vegetables, variety can choose).

3. Porridge with yam and millet, a salad of vegetables.

4. A small bowl of black sesame paste or whole grain flour, with some raw vegetables, lettuce, red cabbage, lettuce, mushrooms, etc.

Snack options:

1. 20g nuts and a little fruit, such as an apple, or banana, cherry tomatoes, strawberries, papaya, watermelon, some grapefruit, pear, dragon fruit, etc.

2, chopped vegetable salad, made with yogurt.

3. Fruit and yogurt, low-sugar yogurt and a little diced fruit.