Fitness people share three meals a day healthy recipes

Health & Fitness

Fitness people share three meals a day healthy recipes

There has been a popular saying on the Internet:

January is more fat, I don’t know who in February, don’t lose weight in March , April is sad, May passerby, June boyfriend is not, July is tanned, August is indoors, September is more fat, October Dating, no one is accompanying in November, no three measurements in December…

I don’t know when, no matter how fat or thin, my friends around me are always shouting to lose weight. Of course, girls are mostly. One of them is really determined to take control of his mouth and work hard to get rid of meat; one is to scream and eat, because it can’t help the temptation of food; the last one is to pull hateful children’s shoes that are not fat, and still Shouting to lose weight is too much, comrades who lose weight should never play with them…

In the new year, you may wish to develop a new plan for yourself. Healthy eating , active exercise, no need to lose weight without dieting can maintain a great body!

As the saying goes, three points to practice seven points to eat. Abs are made in the kitchen!

The first step of a healthy diet, do it yourself, refuse to eat! Although the food outside is delicious, it also means high oil, high salt and more seasoning. It is full of half the calories of the next day. In order to prevent the tragedy of the paragraph, the children’s shoes are decisively turned into a cook! The advantage of practicing a cooking skill is not only the body, but maybe you can also get the goddess to hold the beauty haha.

Meal prep has become a very popular way of eating abroad, and it has gradually spread in the country in the past two years. Its biggest advantage is that it saves time and money and health. The disadvantage is that the freshness of food will be discounted. If the children’s shoes have a chef or a chef, then you don’t have to worry about it. However, there are still a lot of children’s shoes and Xiaobian, like living alone, Meal prep is worth trying.

About Meal Prep:

Buy ingredients once a week, choose a time every weekend, and concentrate on preparing meals for the week.

Summer food is not easy to preserve, and it can be added twice a week.

Prepare five servings a day, three meals, and two meals .

The grasp of the amount of ingredients varies from person to person. It is recommended that you try to do two weeks to basically buy more. It is normal to buy more and buy less at the beginning.

Every meal should include: carbon water, protein and healthy fat.

Adding meals are generally: fruit, nuts, healthy snacks (home made energy bar snacks, whole wheat biscuits, sweet potato chips, etc.). Coffee can also be drunk, but you can add milk but don’t add sugar.

For the selection of ingredients, please refer to the picture below. Because it is a foreign resource, we can adjust ourselves according to the situation. The variety of domestic ingredients is much more than that of foreign countries. Everyone eats it, and they don’t have to deliberately blindly follow the more hot kale or buckwheat…

In addition, Western cooking likes to use spices. If you are not used to it, you can also change it into soy sauce, vinegar, ginger and garlic. These are all adjustable by yourself.

Adhering to the above principles, everyone is free to allocate the amount of the day. Pay attention to nutritional balance.

Fitness children’s shoes are generally taken in proportion to 532, 433, 442.

If you are not so embarrassed everyday, you should prepare as follows:

1/2 of the vegetables, 1/4 protein, 1/4 carbon water (1/4 is probably a fist size)

Let’s talk about the preparation of each meal.

7. AM breakfast preparation is relatively easy.

After a small half-year practice, the carbon water that is more suitable for breakfast is:

Overnight oatmeal (most suitable for summer); roasted oatmeal; homemade muffins; whole wheat whole grain bread / taro (do it yourself or buy whole wheat); various salads (summer); sesame paste porridge; corn sweet potato and other coarse grains; Various beans…

I have pushed the oats before I can eat them. I can click on the history of the submenu to find them.

Everyone takes what they want according to their preferences. The principle is that there are more coarse grains and less fine carbon water. Since we are talking about a healthy diet, don’t think about the big cake fritters…

Then choose one with an egg or bread to make a peanut butter, and then a cup of milk (except for extreme brushing or recommended whole milk) is a good meal.

Most of them can be done in the morning without extra preparation. Muffin bread and the like can be prepared in advance and put in the refrigerator for heating in the morning.

Everyone’s diet and physical condition are different, so everyone slowly try to find the most suitable diet.

10. AM morning meal can be a fruit, do not eat if you are not hungry.

12. AM lunch is the most abundant and time-consuming preparation.

Carbon water: brown rice, sweet potato corn, whole wheat bread, soba noodles, pasta

Protein: eggs, lean fish, shrimp, milk, soy products

Fat: healthy vegetable oil such as olive oil, coconut oil, avocado, salmon and other marine fish (high protein and good fat), cheese (ingestion of the right amount of cheese will not make you gain weight, but also increase satisfaction)

Lunch requires us to take the time to prepare in advance.

Wash the vegetables beforehand and clean them all. The meat can be cooked in advance and cooked in the refrigerator. There are a lot of recipes on the Internet for reference. I also have recipes for myself every week. You can also check out 🙂

Vegetables for easy storage: broccoli, cabbage, zucchini, cucumber, etc.

Protein: roast chicken breast chicken legs, sauce beef, boiled shrimp, grilled salmon, etc.

Love Chinese food:

Make a pot of beef, carrots, fried rice, chicken, rice, vegetables, rice, eat three meals no problem. But pay attention to the green vegetables to be added on the same day, otherwise the nutrition is lost.

Or Korean bibimbap, simpler, prepare vegetables and meat, two spoonfuls of spicy sauce, get it!

Love Western food:

You can make tomato beef sauce in the refrigerator, just put it on the pasta when you eat it.

Chicken meat prepared in advance can be made into Mexican chicken rolls.

There is no time to make a sandwich, and the nutrition is all over. In the summer, a large pot of salad in a jar is also fixed.

Before the sandwich and Salad in a jar practice, the public number is also introduced, you can click on the history message of the submenu to find.

A variety of vegetable and meat combinations are available, the main principle is less oil and less salt, will be more and more convenient.

3. PM add a cup of sugar-free yogurt in the afternoon, sprinkle with a nut or strange seed flaxseed.

6. PM dinner balanced nutrition.

The arrangement for dinner depends on your daily intake. If the nutrition is not up to the standard one day, you can make up for dinner.

For dinner, you can eat coarse grains such as sweet potato corn as a staple food, and then mix vegetables and protein.

Xiaobian dinner prefers to eat soy products. There is a lot of tofu lovers, and there are many ways to treat tofu.

If you feel heavy burden on your stomach at night, you can choose vegetable protein or fish and shrimp instead of meat.

Curry is also a good fat-reducing product, but don’t buy a commercially available seasoning.

There is also a hot pot in the winter, a small pot also has a special introduction, you can click on the history of the sub-menu to find.

Note: Most children’s shoes are fitness at night. If it is a meal after training, it still needs to consume a lot of protein to prevent muscle loss, and then mix a certain amount of simple carbon water. A fitness blogger who has been concerned about Xiaobian has mentioned that it is better to eat fine carbon water after training, so everyone can eat white rice noodles and dumplings, but pay attention to low fat.

The above is five days a day with less food and more meals. If you feel hungry at night, you can’t eat it. Pay attention to the conservation of heat in one day.

Under normal circumstances, boys need more than 2100 calories per day, and girls 1800 calories. Even in the fat loss period, the heat difference is not recommended to be greater than 200 calories, especially girls. There are formulas to help calculate on the Internet, but it is still necessary to adjust according to the amount of exercise.

If you are hungry at night, you can have a cup of yogurt and eat some nuts. In fact, Xiaobian drinks a cup of superfood yoghurt every night to make a meal, how to sleep hungry, right~O(∩_∩)O

Deluxe version superfood yogurt

I am benefited from a healthy diet, whether physical or psychological. I hope that 2016 can continue to persist!

Eat clean is not a diet, don’t diet your dear children’s shoes. It is also difficult to develop good eating habits and regular exercise.

※If you have been a children’s shoes with a high oil and heavy mouth diet before, you can change slowly and give your body a time to adapt.

※If a girl has a certain amount of exercise every day, she must eat enough fat to protect her aunt from being slow. Although low-oil cooking is advocated, other healthy fats such as nut avocado whole milk should be eaten. If you like cheese, you can eat a little every day.

※All kinds of superfood such as kiwi seed linseed sunflower seeds can be added to the yogurt to supplement nutrition! Fish oil and vitamins can also be supplemented in moderation.

※If you like snacks, you can change to a healthy snack. There are a lot of recipes for healthy low-calorie energy bar cake snacks on the kitchen. Xiaobian also often does it, and the taste is good. Recommend everyone to do it yourself, eat enough to eat with confidence ^ ^

Finally, of course, mention cheat meal. Eating this every day will definitely miss the hot pot pizza braised pork. After all, the food temptation is hard to stop.

Therefore, every weekend, you can choose two meals to eat whatever you want, which will help increase your metabolism. But don’t eat it.

I hope that you can get closer to your ideal body in 2016 and be a healthy foodie!

Fitness people share three meals a day healthy recipes

There has been a popular saying on the Internet:

January is more fat, I don’t know who in February, don’t lose weight in March , April is sad, May passerby, June boyfriend is not, July is tanned, August is indoors, September is more fat, October Dating, no one is accompanying in November, no three measurements in December…

I don’t know when, no matter how fat or thin, my friends around me are always shouting to lose weight. Of course, girls are mostly. One of them is really determined to take control of his mouth and work hard to get rid of meat; one is to scream and eat, because it can’t help the temptation of food; the last one is to pull hateful children’s shoes that are not fat, and still Shouting to lose weight is too much, comrades who lose weight should never play with them…

In the new year, you may wish to develop a new plan for yourself. Healthy eating , active exercise, no need to lose weight without dieting can maintain a great body!

As the saying goes, three points to practice seven points to eat. Abs are made in the kitchen!

The first step of a healthy diet, do it yourself, refuse to eat! Although the food outside is delicious, it also means high oil, high salt and more seasoning. It is full of half the calories of the next day. In order to prevent the tragedy of the paragraph, the children’s shoes are decisively turned into a cook! The advantage of practicing a cooking skill is not only the body, but maybe you can also get the goddess to hold the beauty haha.

Meal prep has become a very popular way of eating abroad, and it has gradually spread in the country in the past two years. Its biggest advantage is that it saves time and money and health. The disadvantage is that the freshness of food will be discounted. If the children’s shoes have a chef or a chef, then you don’t have to worry about it. However, there are still a lot of children’s shoes and Xiaobian, like living alone, Meal prep is worth trying.

About Meal Prep:

Buy ingredients once a week, choose a time every weekend, and concentrate on preparing meals for the week.

Summer food is not easy to preserve, and it can be added twice a week.

Prepare five servings a day, three meals, and two meals .

The grasp of the amount of ingredients varies from person to person. It is recommended that you try to do two weeks to basically buy more. It is normal to buy more and buy less at the beginning.

Every meal should include: carbon water, protein and healthy fat.

Adding meals are generally: fruit, nuts, healthy snacks (home made energy bar snacks, whole wheat biscuits, sweet potato chips, etc.). Coffee can also be drunk, but you can add milk but don’t add sugar.

For the selection of ingredients, please refer to the picture below. Because it is a foreign resource, we can adjust ourselves according to the situation. The variety of domestic ingredients is much more than that of foreign countries. Everyone eats it, and they don’t have to deliberately blindly follow the more hot kale or buckwheat…

In addition, Western cooking likes to use spices. If you are not used to it, you can also change it into soy sauce, vinegar, ginger and garlic. These are all adjustable by yourself.

Adhering to the above principles, everyone is free to allocate the amount of the day. Pay attention to nutritional balance.

Fitness children’s shoes are generally taken in proportion to 532, 433, 442.

If you are not so embarrassed everyday, you should prepare as follows:

1/2 of the vegetables, 1/4 protein, 1/4 carbon water (1/4 is probably a fist size)

Let’s talk about the preparation of each meal.

7. AM breakfast preparation is relatively easy.

After a small half-year practice, the carbon water that is more suitable for breakfast is:

Overnight oatmeal (most suitable for summer); roasted oatmeal; homemade muffins; whole wheat whole grain bread / taro (do it yourself or buy whole wheat); various salads (summer); sesame paste porridge; corn sweet potato and other coarse grains; Various beans…

I have pushed the oats before I can eat them. I can click on the history of the submenu to find them.

Everyone takes what they want according to their preferences. The principle is that there are more coarse grains and less fine carbon water. Since we are talking about a healthy diet, don’t think about the big cake fritters…

Then choose one with an egg or bread to make a peanut butter, and then a cup of milk (except for extreme brushing or recommended whole milk) is a good meal.

Most of them can be done in the morning without extra preparation. Muffin bread and the like can be prepared in advance and put in the refrigerator for heating in the morning.

Everyone’s diet and physical condition are different, so everyone slowly try to find the most suitable diet.

10. AM morning meal can be a fruit, do not eat if you are not hungry.

12. AM lunch is the most abundant and time-consuming preparation.

Carbon water: brown rice, sweet potato corn, whole wheat bread, soba noodles, pasta

Protein: eggs, lean fish, shrimp, milk, soy products

Fat: healthy vegetable oil such as olive oil, coconut oil, avocado, salmon and other marine fish (high protein and good fat), cheese (ingestion of the right amount of cheese will not make you gain weight, but also increase satisfaction)

Lunch requires us to take the time to prepare in advance.

Wash the vegetables beforehand and clean them all. The meat can be cooked in advance and cooked in the refrigerator. There are a lot of recipes on the Internet for reference. I also have recipes for myself every week. You can also check out 🙂

Vegetables for easy storage: broccoli, cabbage, zucchini, cucumber, etc.

Protein: roast chicken breast chicken legs, sauce beef, boiled shrimp, grilled salmon, etc.

Love Chinese food:

Make a pot of beef, carrots, fried rice, chicken, rice, vegetables, rice, eat three meals no problem. But pay attention to the green vegetables to be added on the same day, otherwise the nutrition is lost.

Or Korean bibimbap, simpler, prepare vegetables and meat, two spoonfuls of spicy sauce, get it!

Love Western food:

You can make tomato beef sauce in the refrigerator, just put it on the pasta when you eat it.

Chicken meat prepared in advance can be made into Mexican chicken rolls.

There is no time to make a sandwich, and the nutrition is all over. In the summer, a large pot of salad in a jar is also fixed.

Before the sandwich and Salad in a jar practice, the public number is also introduced, you can click on the history message of the submenu to find.

A variety of vegetable and meat combinations are available, the main principle is less oil and less salt, will be more and more convenient.

3. PM add a cup of sugar-free yogurt in the afternoon, sprinkle with a nut or strange seed flaxseed.

6. PM dinner balanced nutrition.

The arrangement for dinner depends on your daily intake. If the nutrition is not up to the standard one day, you can make up for dinner.

For dinner, you can eat coarse grains such as sweet potato corn as a staple food, and then mix vegetables and protein.

Xiaobian dinner prefers to eat soy products. There is a lot of tofu lovers, and there are many ways to treat tofu.

If you feel heavy burden on your stomach at night, you can choose vegetable protein or fish and shrimp instead of meat.

Curry is also a good fat-reducing product, but don’t buy a commercially available seasoning.

There is also a hot pot in the winter, a small pot also has a special introduction, you can click on the history of the sub-menu to find.

Note: Most children’s shoes are fitness at night. If it is a meal after training, it still needs to consume a lot of protein to prevent muscle loss, and then mix a certain amount of simple carbon water. A fitness blogger who has been concerned about Xiaobian has mentioned that it is better to eat fine carbon water after training, so everyone can eat white rice noodles and dumplings, but pay attention to low fat.

The above is five days a day with less food and more meals. If you feel hungry at night, you can’t eat it. Pay attention to the conservation of heat in one day.

Under normal circumstances, boys need more than 2100 calories per day, and girls 1800 calories. Even in the fat loss period, the heat difference is not recommended to be greater than 200 calories, especially girls. There are formulas to help calculate on the Internet, but it is still necessary to adjust according to the amount of exercise.

If you are hungry at night, you can have a cup of yogurt and eat some nuts. In fact, Xiaobian drinks a cup of superfood yoghurt every night to make a meal, how to sleep hungry, right~O(∩_∩)O

Deluxe version superfood yogurt

I am benefited from a healthy diet, whether physical or psychological. I hope that 2016 can continue to persist!

Eat clean is not a diet, don’t diet your dear children’s shoes. It is also difficult to develop good eating habits and regular exercise.

※If you have been a children’s shoes with a high oil and heavy mouth diet before, you can change slowly and give your body a time to adapt.

※If a girl has a certain amount of exercise every day, she must eat enough fat to protect her aunt from being slow. Although low-oil cooking is advocated, other healthy fats such as nut avocado whole milk should be eaten. If you like cheese, you can eat a little every day.

※All kinds of superfood such as kiwi seed linseed sunflower seeds can be added to the yogurt to supplement nutrition! Fish oil and vitamins can also be supplemented in moderation.

※If you like snacks, you can change to a healthy snack. There are a lot of recipes for healthy low-calorie energy bar cake snacks on the kitchen. Xiaobian also often does it, and the taste is good. Recommend everyone to do it yourself, eat enough to eat with confidence ^ ^

Finally, of course, mention cheat meal. Eating this every day will definitely miss the hot pot pizza braised pork. After all, the food temptation is hard to stop.

Therefore, every weekend, you can choose two meals to eat whatever you want, which will help increase your metabolism. But don’t eat it.

I hope that you can get closer to your ideal body in 2016 and be a healthy foodie!

Leave a Reply

Your email address will not be published. Required fields are marked *