Healthy recipe weekly schedule

Don’t think once you see the list, it’s a rigid rule that needs to be strictly enforced. It’s really not the case. When I first started making healthy meals, I was stupid. I had to use a kitchen scale to weigh each ingredient, and I had to pick out the difference of 1g. I persisted for less than two weeks before it collapsed. I ate barbecue for three days in a row before I recovered. Later I realized that the core of a healthy recipe is "long-term persistence" rather than "perfection."

If you are a follower of a low-carb diet, you can replace all the carbohydrates such as white rice, white noodles, sweet potatoes and yams with green leafy vegetables of equal weight, and add 10g of avocado or nuts to supplement enough fat. After a friend of mine made this adjustment, his body fat dropped by 4 points in 3 months, and his fasting blood sugar returned from the critical value to the normal range. The effect is indeed obvious. However, some fitness friends are opposed to this way of eating, saying that eating refined carbohydrates before and after training can help you replenish your body faster and make you less prone to dizziness. Then you can completely arrange white rice for the post-workout meal. You don’t have to stick to the principle of "whole grains are healthy". What suits you is the best.

Talking about practical tips, for Monday’s overnight oatmeal cup, you can throw the ingredients into the crisper before going to bed and stuff it in the refrigerator the night before. You can take it out the next day without getting up early. I used to eat sweet bread from the convenience store late on Monday. I was so hungry when 11 o’clock came that my hands shook when typing on the keyboard. Now I don’t feel hungry until 12:30 after eating this, and my work efficiency is much higher. On Wednesday, I specially arranged tomato beef brisket with soup. After all, the middle of the week is when everyone is most tired. It is much more comfortable to eat something warm and meaty than eating dry boiled vegetables. Every time I make it, I will add more tomato stew to make it sour and I can even drink up the soup.

Oh, by the way, I deliberately left a blank space for Friday dinner. There is no need to turn down friends’ dinner gatherings for the so-called “health”, otherwise it will be more likely to cause psychological burden and overeating. I usually invite friends to have pork shabu-shabu in a copper pot on Friday night. I just order a clear soup pot, shabu-shabu more mutton and vegetables, avoid high-fat and high-sugar foods such as fried crispy pork and sugared garlic, and choose sugar-free sour plum soup. I don’t feel burdened after eating it, and I basically won’t gain weight the next day.

It doesn’t matter if you are in a hurry and don’t have time to cook. Convenience stores can put together a meal that meets the requirements: sugar-free soy milk + tea eggs + corn is the perfect breakfast. The grilled chicken breast + stir-fried vegetables + multigrain rice in the bento section is a qualified lunch. You don’t have to make it yourself. Health never requires you to be disconnected from society, nor does it require you to spend a lot of time in the kitchen.

One last thing to mention, all the amounts are for reference. If you have to run a marathon or do heavy physical work that day, it is absolutely fine to eat two more steamed buns and drink one more bowl of porridge. If you lie down all day and do nothing, you will not be hungry even if you eat less than half a bowl of rice. Don’t think of healthy recipes as a shackles, it’s just a tool to help you develop more regular eating habits.