breakfast:
(1) A cup of your favorite cereals (such as cereals), with a calorie limit of 150 calories
(2) 1 banana, sliced
(3) A cup of skim milk or half a cup of whole milk Nutritional content: about 350 kcal, including 1 serving of cereals, 1 serving of fruit and 1 serving of dairy products required by the human body every day
Morning snack: half a large apple
Nutrient composition: about 60 kcal, one serving of fruit needed by the human body
Lunch:
Make a salad with the remaining half of the apple and tuna or chicken.
(1) Half an apple, chopped (60 kcal)
(2) Raisins or dried bilberries, or other dried fruits you like (about 25 kcal)
(3) 4 cups of your favorite salad greens, such as chopped lettuce, baby spinach.
(4) 1 small can of tuna or chicken (about 200 kcal)
(5) 1 teaspoon chopped walnuts
(6) 1 tablespoon of salad dressing (calorie should be less than 20 kcal), mix the above ingredients, and at the same time you can eat a little pasta, the calorie should not exceed 80 kcal
Nutritional composition: about 450 kcal, providing one serving of grains, one serving of fruit, 4 servings of vegetables, and 3 servings of protein needed by the human body
Afternoon snack: 1 medium peach
Nutritional content: about 60 kcal, providing 1 serving of fruit
dinner:
(1) 1 small chicken breast, skin removed
(2) 1 orange
(3) 1 small baked potato
(4) 1 cup green beans
(5) 1 small piece of butter or margarine
(6) 1 slice of whole wheat bread (no more than 70 kcal)
How to make chicken breasts: Fry the chicken breasts in a non-stick pan, add a little orange juice, and sprinkle a little water on top if needed. Cook until the chicken breasts are golden brown, add a little diced orange zest to the chicken breasts and it’s ready to serve.
Nutrition Facts: About 550 kcal, 1 serving of protein, 1 serving of fruit, 1 serving of vegetables, 1 serving of grains
Evening snacks:
1 Bollinger
Nutritional composition: about 30 kcal, 1 serving of fruit needed by the human body.
