Healthy dinner slimming recipes

Nowadays, many people are accustomed to “a sloppy breakfast, a good lunch, and a rich dinner”. This results in a continuous increase in body size. At the same time, the practice of not eating weight at dinner has also been rejected by experts. Then, what exactly is the best way to eat? Keep it?

What is the right time for dinner? Fan Zhihong, associate professor of nutrition and food safety at the Food College of China Agricultural University, said that the ideal situation is to stay at least 3 hours away from bed. At this time, food in the stomach has not been left behind and will not affect the quality of sleep at night. There is time for a little activity after the meal to go to bed to reduce the risk of getting fat. In other words, if you take a break at 10pm, then dinner should be at 6-7.

At the same time, the normal dinner should eat 7 points full, that is, the stomach has not felt inflation, no sense of burden, appetite has weakened, habitually want to eat a few more, but if the food was taken away, Feels regretful, and will not feel hungry before going to bed at night.

If you want to lose weight, you can eat 5 points full, that is, the feeling of hunger disappeared, but there is obvious appetite, want to eat some more. It may be a bit hungry before going to bed. Fan Zhihong said that if you want to eat a diet meal in the evening, you may wish to consider the combination of fruit + yogurt, whole grain bean porridge + vegetables, beans + nuts + vegetables, and potatoes + soy products + vegetables.

1 week weight loss dinner menu

Monday: Seafood melon soup + brown rice

Seafoods such as shrimps, crabs and shellfish not only have low calories, but are also rich in various vitamins and minerals, which can promote digestion and absorption. The winter gourd diuretes can remove excess water from the body. Brown rice is rich in dietary fiber and is good for laxatives.

Ingredients: shrimp, sea rainbow, flower bud, winter melon, onion ginger, coriander, salt, chicken essence, sesame oil.

practice:

1. Wash all materials. Melon peeled and cut into pieces. Onion, parsley cut section, ginger shred.

2. Add water, scallion, ginger, and boil in the pot, and fish it out to the mouth under the sea rainbow and calyx respectively; then add the shrimp to the pan until the shrimp body is bent, and remove the red shrimp shell.

3. The soup in the pot is filtered and then put again into the pot, and the melon pieces are added and stewed for about 10 minutes until the wax gourd is tender.

4. Put the freshly burned shrimp, sea rainbow, and flower pot into the melon soup, and transfer the salt and chicken essence. After boiling, add the sesame oil and sprinkle the parsley.

Tuesday: Chicken Salad + Yogurt

Compared with pork, beef and other meats, chicken is obviously characterized by low fat and low heat, and the meat is also more refreshing and tender. Using any cooking method, with a variety of accessories can produce delicious dishes, and nutritious, almost can become the food of choice for dieters to intake animal protein. Yogurt promotes digestion and is a laxative food.

Ingredients: Chicken breast, ham, carrots, all kinds of vegetables, salt, cooking wine, pepper, sesame oil, soy sauce, sweet salad dressing.

practice:

1. Peel carrots and peel and mince; ham cut. Wash the chicken breasts, put them into a paste, and put them into a container. Add salt, cooking wine, soy sauce, sesame oil, pepper, carrot, ham, stir well and put them aside for a while.

2. Take a small piece of stir-fry chicken and wrap the surface with a layer of bread crumbs. Put the processed chicken nuggets in a pan and fry it with a small amount of oil.

3. Put the vegetables together with the chicken nuggets and eat with the sweet salad dressing. Carrots can be boiled before you eat. When you simmer, put some salt and cooking oil in the water.

Wednesday: Green corn cakes and sweet potato porridge

Cornmeal and sweet potato are rich in crude fiber, which can clean up the large intestine and clear away accumulated toxins in the body. Moreover, calories are not high and it is the best choice for slimming MM.

Ingredients: 140 grams of cornmeal, 50 grams of soy flour, 50 grams of flour, 1 egg, appropriate amount of green leaf, 1 to 2 small sausages, half carrot, 1 amount of fresh water, 1 tsp salt.

practice:

1. Weigh the three surface components and mix them evenly. Wash and mince the greens, carrots, peeled or minced, or small sausage slices.

2. Pour the end of the chopped vegetables, chopped carrots, and sausage slices into the mixed cornmeal. Into an egg, add a little salt, mix well, add water as needed, and mix the dough.

3. Heat the frying pan, add a thin layer of oil, take a small amount of dough with a spoon, place it into a pan and flatten it into a round pie, fry until both sides are golden and take it out in order.

Thursday: Spaghetti Bolognese Spaghetti

The raw material for pasta is durum wheat. This hard wheat is rich in protein and complex carbohydrates. This carbohydrate breaks down slowly in the human body and does not cause a rapid increase in blood sugar. So, choosing it to lose weight is best for you.

Ingredients: pasta, onion, pork stuffing, red and yellow pepper, cheese powder, pizza grass, garlic, pasta sauce.

practice:

1. Put the noodles in the pot and cook. Put a little salt in the water. Red and yellow pepper cut diamonds, garlic mince, onion mince, tomato mince.

2. In the pot, make olive oil or butter, savory minced garlic, pour the end of the onion and stir fry the scent. Add minced meat and stir-fried minced meat until the minced meat is cooked.

3. Add the tomatoes until the end of the stir-fry, until the stir-fried red oil, into the pizza grass stir-fry flavor.

4. Into the pasta sauce to continue stir fry, a small fire to control the dry water to make the sauce thick, add a little salt, black pepper seasoning, pour the cooked pasta and color pepper pieces, cooked out Pot the plate and sprinkle with cheese powder.

Period 5: Pumpkin Tomato Detox Soup + White Rice

Pumpkin Tomato Detox Soup is rich in vitamins and pectin, so it has good adsorption, can bind and eliminate bacterial toxins and other harmful substances in the body, play a role in fat-removing fat, detoxification and detoxification. Regular drinking can also regulate the stomach, because it is rich in fiber, it helps to discharge waste, promote the formation of red blood cells, helps digestion of fat and protein in gastric juice.

Materials: 300 grams of small tomato, 1 small pumpkin, 1 red carrot, 1 Fuji apple, 800 grams of clear water, and 1 tablespoon of honey.

practice:

1. The pumpkin is removed from the pods, the apples are peeled, and the carrots are cut into small pieces respectively;

2. Add plenty of water to the pumpkin, carrot, and cook it.

3. After boiling, transfer to the file for 10 minutes; add the apple fire to boil;

4. Add the tomatoes, boil over the fire, and finally switch to fire for 10 minutes.

Saturday: Egg Fried Rice + Laver Egg Flower Soup

Eggs are rich in protein and provide the body with the necessary calories. Egg yolk contains lecithin as an emulsifier that emulsifies fat cholesterol into tiny particles that are used by the body after being removed from blood vessels. Eggs can also increase blood high-density lipoproteins to protect blood vessels from hardening. Laver can relax the bowels and relieve constipation effectively.

Materials: 250 grams of rice, 2 eggs, 50 grams of green beans, a small amount of corn, 30 grams of carrots, 30 grams of pork, salt, amount of soy sauce.

practice:

1. Green beans and corn kernels can be frozen, removed and soaked in clear water, and a small slice of carrot can be diced.

2. Eggs are scattered, fried in a pan under the scramble, and then Sheng. Pour a little oil into the wok, heat it and fry a few times, add carrot d, green beans, corn kernels, and soy sauce together. Add a little salt to taste.

3. Wash the rice cleanly, put it in the rice cooker, add the appropriate amount of water, and pour the fried egg and all the vegetables, minced meat together into the rice cooker, and press the rice cook file. It is recommended that the switch be skipped. After 5 minutes from the start, press the switch again for 2 to 3 minutes to evaporate excess water from the pot.

Sunday: cabbage dumpling + tomato mushroom soup

Cabbage contains a lot of fiber, can relax. Mushrooms contain a large amount of inorganic ingredients, vitamins and proteins. The contained cellulose has the effect of preventing constipation and reducing the blood cholesterol level.

Materials: Two tomatoes, 200 grams of oyster mushrooms, 150 grams of mushroom, 50 grams of parsley, a little diced green onion, salt, monosodium glutamate.

practice:

1. The hot pot of fragrant spring onion and fragrant scallions after the end of the next half of the tomatoes stir fry after the juice into the flat mushroom stir fry until the mushroom is significantly softened.

2. Add water to the pot and cook for 5 minutes. Add enoki mushrooms, and let the other half of the tomatoes fall when the water in the pot is turned on again.

3. When the tomatoes become soft, add salt and monosodium glutamate. Turn off the heat and add the parsley.

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