Healthy Recipe Weekly Schedule

on Monday

Breakfast: 30g instant oats + 200ml pure milk + 1 boiled egg + 5 small tomatoes

(Random thoughts: If you’re catching the subway on Monday, soak the oats in cold milk the night before and put them in the refrigerator. You can eat them right out of the morning. It will raise blood sugar more slowly than hot soaking.)

Lunch: 100g multigrain rice (raw weight) + 150g stir-fried broccoli + 120g pan-fried chicken breast

(If you are bringing a meal, remember: blanch the broccoli in advance until half-cooked and refrigerate it. The next day, just heat it in the microwave for 1 minute. It will not turn yellow and wilted like leftovers.)

Dinner: half corn + 150g cold spinach + 80g steamed pangasius

Tuesday

Breakfast: 2 slices of whole wheat bread + 5g of peanut butter + 1 fried egg + 1 kiwi fruit

(Personal test: Just choose the sea salt version without added sugar for peanut butter. It will be very fragrant when you put it on. There is no need to add salad dressing to add flavor)

Lunch: 100g brown rice + 150g stir-fried vegetables with mushrooms + 100g braised beef

(Lazy tip: You can braise the braised beef all at once on weekends, cut it into portions, and freeze it. Just take one portion and heat it when you eat it, so you don’t have to cut and marinate the meat after get off work on weekdays.)

Dinner: 100g yam + 150g boiled cabbage + shrimp and egg (60g shrimp + 1 egg)

Wednesday

Breakfast: 200ml sugar-free soy milk + 1 corn steamed bun + 100g cold cucumber + 1 boiled egg

Lunch: 100g soba noodles (raw weight) + scrambled eggs with tomatoes (150g tomatoes + 1 egg) + 100g boiled lettuce

(Pitfalls: Choose buckwheat noodles with a buckwheat content of more than 70%. Don’t buy the "fake buckwheat noodles" with a bunch of wheat flour added. It will be no different from white rice)

Dinner: 100g pumpkin + 150g fried chrysanthemum + 120g fried tofu

Thursday

Breakfast: 100g millet porridge (raw and cooked) + 1 boiled egg + 1 apple + a small handful of original nuts (15g)

Lunch: 100g multigrain rice + fried asparagus and shrimp (150g asparagus + 80g shrimp) + 100g cold kelp shreds

Dinner: 100g sweet potatoes + 150g stir-fried lettuce + 1 duck leg in sauce (peeled, about 100g)

Friday

Breakfast: 200ml pure milk + 1 oil-free banana muffin (if you bake it yourself, it is banana + oatmeal + eggs, no extra sugar or oil) + 1 small box of blueberries

Lunch: 100g brown rice + fried beef with celery (150g celery + 100g beef) + 100g boiled baby cabbage

Dinner: Light hot pot with tomato pot base (80g boiled shrimp, 50g frozen tofu, 150g spinach, 50g mushrooms), just use light soy sauce + spicy millet + a little minced garlic for dipping

(Friday is the end of the week. Eat something hot to relax. Don’t dip it in sesame sauce or drink hot pot soup, so you won’t have any burden.)

Saturday

Breakfast: 150g sugar-free yogurt + 20g oatmeal crisps + 5 strawberries + 1 hard-boiled egg

Lunch: 80g pasta (raw weight) + tomato meat sauce (80g lean minced meat + 150g tomatoes) + 100g boiled broccoli

(When you have time on weekends, make something you like. Pasta raises sugar much more slowly than ordinary white noodles. It’s okay to add less oil to the meat sauce.)

Dinner: half corn + 150g fried okra + 100g steamed sea bass

Sunday

Breakfast: 10 whole wheat wontons (the skin is whole wheat, and the filling can be shepherd’s purse and pork) + a small bowl of seaweed and egg drop soup

Lunch: 100g multigrain rice + stir-fried chicken breast with king oyster mushroom (150g king oyster mushroom + 100g chicken breast) + 100g cold lotus root slices

Dinner: 100g yam + 150g stir-fried baby cabbage + 80g boiled shrimp

If you need to lose fat, reduce the daily staple food by 30g and increase the amount of meat by 20g. This will make you feel fuller and reduce the calories by about 300 calories, which is exactly the calorie difference recommended by the World Health Organization for safe fat loss. A little sister who works in operations next to me followed this adjustment for two months and lost 12 pounds. She didn't lose her hair and didn't overeat. It's much more stable than the kind of boiling vegetables every day.

Oh yes, for those who want to gain muscle, just do the opposite. Add 30g to staple food, 30g to meat, and an extra spoonful of whey protein powder after training every day. If combined with regular strength training, muscles will grow quickly. This is the adjustment plan I made for a fitness blogger before. His body fat rate dropped by 4% in three months, and his muscle mass increased by 3kg. The effect is quite obvious.

Of course, there are many people who believe in the principles of a low-carb diet and think it is healthier to give up carbs. I don’t object to this view. After all, different eating patterns are suitable for people with different physiques. If you are accustomed to low-carb, replace all staple foods with equal amounts of konjac rice and cauliflower rice. I have a client with high blood lipids who ate this for half a year, and his triglycerides dropped from 2.8 to 1.2. The effect is indeed good, but you must remember to eat whole grains at least twice a week, otherwise you will easily be deficient in B vitamins and suffer from ulcers at the corners of your mouth. Ketogenic people can also replace carbohydrates with high-quality fats such as avocado and almonds, but remember to check ketones once a month. Don’t force yourself to suffer from ketoacidosis, as the gain outweighs the loss.

By the way, don’t be too picky.

For example, it doesn't matter if you eat two more mouthfuls of rice today, but just eat two less mouthfuls of meat next time. Healthy eating is not about math problems, and a difference of dozens of calories will not affect it at all. And don’t forget to drink water, 1500-2000ml a day. Don’t use milk tea and cola topping. If you’re craving, soak some lemon slices or freeze-dried hawthorn. The sour ones are delicious, and you can add some vitamins without calories.

If you have underlying diseases, don’t be too harsh. For example, if you have gout, replace seafood and soy products with low-purine chicken breasts and eggs. If you have diabetes, replace high-sugar fruits with low-sugar options such as cherry tomatoes and cucumbers. What is best for you is the best.

Every time I send this recipe to clients, I tell them not to think of eating as a burden. Last week, a young girl born in 2000 told me that in order to lose weight, she strictly ate boiled vegetables and didn’t get her period for half a year. Then she followed this diet and occasionally allowed herself to eat ice cream. Her period came back in three months and she didn’t regain the weight. Really, health is a long-term thing and cannot be achieved by being hungry for a week. This table is just to give you a reference. It’s okay to have a hot pot and a cup of milk tea once in a while. It’s how you feel comfortable. A good healthy diet is a diet that you can stick to for a long time.