The following is a 10-day lunch plan for weight loss, focusing on vegetables and fruits, supplemented with necessary proteins and vitamins. While ensuring basic nutrition, it can help cleanse the stomach, eliminate toxins, and effectively reduce weight.
Recommended Lunch Recipe 1: Double Mushroom Chicken Rice Set Meal
1. 75g rice
2. 50g mushrooms, 50g shiitake mushrooms, 75g chicken
3. Stir-fried Malantou with dried bean curd: 100g Malantou, 25g dried bean curd, 15g salad oil
4. After-meal snack: 100g papaya
Energy: 602 calories
Protein: 29g
Recommended Lunch Recipe 2: Seafood Udon Noodle Set Meal
1. 100g udon noodles
2. 25g flounder, 15g shrimp, 25g fresh scallops, 100g greens, 10g salad oil
3. Mixed mung bean sprouts: 50g
4. After-meal snack: 100g kumquat
Energy: 645 calories
Protein: 30g
Recommended Lunch Recipe 3: Stir-fried Assorted Vegetables Set Meal
1. 75g rice
2. Stir-fried assorted vegetables: 50g green bell pepper, 50g cauliflower, 30g black fungus, 25g shiitake mushrooms, 50g arrowhead, 25g carrots, 25g ginkgo nuts
3. 10g salad oil
4. After-meal snack: 200ml soy milk, 50g fresh jujube
Energy: 698 calories
Protein: 22g
Recommended Lunch Recipe 4: Shrimp and Egg Fried Rice Set Meal
1. 75g rice
2. 25g shrimp, 50g eggs, 15g peas, 25g corn kernels
3. Stir-fried pea shoots: 100g, 10g salad oil
4. After-meal snack: 15g white fungus soup, 15g red dates
Energy: 675 calories
Protein: 30g
Recommended Lunch Recipe 5: Vegetable Soup Noodle Set Meal
1. 100g mushroom and greens soup noodles
2. 50g mushrooms, 100g greens, 50g fish-flavored shredded pork (lean pork 50g), 75g arrowhead, 5g dried chili peppers
3. 5g soy sauce, 5g vinegar, 5g white sugar, 15g salad oil
4. After-meal snack: 100g apple
Energy: 697 calories
Protein: 26g
Recommended Lunch Recipe 6: Portuguese Chicken Rice Set Meal
1. 75g rice
2. 100g chicken leg, 50g mushroom slices, 10g onion, 10g tomato sauce, 10g curry powder
3. Stir-fried greens: 100g, 10g salad oil
4. After-meal snack: 1 cup rose tea
Energy: 635 calories
Protein: 27g
Recommended Lunch Recipe 7: Beef Stew Rice Set Meal
1. 75g rice
2. 100g beef, 50g tomato, 100g carrot, 15g salad oil
3. Mixed sour cucumbers: 100g
4. After-meal snack: 1 orange, 100g
Energy: 633 calories
Protein: 28g
Recommended Lunch Recipe 8: Sandwich Set Meal
1. 1 sandwich bread
2. 50g bread, 25g ham, 50g lettuce
3. Corn salad: 1 fresh corn, 100g tomato, 50g chicken breast, a little salad dressing
4. After-meal snack: 100g yogurt, 15g almond flakes
Energy: 632 calories
Protein: 29g
Recommended Lunch Recipe 9: Eel Rice Set Meal
1. 75g rice
2. 75g eel, 50g red pepper, 50g lettuce, 50g broccoli
3. Stir-fried spinach: 100g, 10g salad oil
4. After-meal snack: 100g yogurt, 50g kiwi
Energy: 646 calories
Protein: 28g
Recommended Lunch Recipe 10: Shrimp Salad Set Meal
1. 75g rice
2. Shrimp salad: 50g grass shrimp, 50g green bell pepper, 50g lettuce, 50g cherry tomatoes
3. Boiled egg: 1 egg, 50g
4. After-meal snack: 100g yogurt, 50g strawberries
Energy: 632 calories
Protein: 28g
After lunch, please supplement with vitamins.
In the hungry afternoon, you can drink skim milk (or unsweetened soy milk) 1 cup, eat 1-3 pieces of soda crackers, and also have 1-2 jellies, but pay attention to their sugar content.
