It is said that “three points of practice and seven points of diet”, which shows the importance of fitness diet in fitness. Although people often talk about fitness meals, many people’s concept of fitness meals only stays in those vegetable salads, chicken breasts, boiled broccoli, etc. They have no understanding of the nutritional combination of fitness meals. Here is a one-week fitness meal recipe to share with you, so that you can understand that a scientifically combined and nutritionally balanced fitness meal is like this!
Monday
Breakfast: Stir-fried asparagus, one sunny-side-up egg, 100 grams of boiled corn
Lunch: 80 grams of black Italian wide noodles, 80 grams of mutton and sheep heart, 50 grams of broccoli, 30 grams of white radish
Dinner: Assorted chicken dices (50 grams of chicken), 100 grams of mixed grains rice
Tuesday
Breakfast: Egg and vegetable salad, 100 grams of sweet potato puree
Lunch: 100 grams of roasted beef strips with onion, milk and mushrooms, 2 small potatoes, some green beans and tomatoes
Dinner: Cold mixed kelp and shredded carrots, fried chicken breast (50 grams), oat and quinoa rice (30 grams of oats, 20 grams of quinoa)
Wednesday
Breakfast: One boiled egg, 200 ML of milk, half a steamed corn
Lunch: 100 grams of curry chicken breast, 100 grams of mixed rice noodles with sesame paste and crushed peanuts, 50 grams of green beans
Dinner: 100 grams of tuna and sweet potato salad
Thursday
Breakfast: Cold mixed cucumber, one boiled egg, one bowl of millet porridge
Lunch: 85 grams of sauced beef, 50 grams of mixed grains rice, 30 grams of broccoli
Dinner: Scrambled eggs with shrimps (50 grams of shrimps), fried spinach, 50 grams of mixed grains rice
Friday
Breakfast: Tuna and egg salad, 200 ML of milk
Lunch: 100 grams of roasted steak, 100 grams of mixed grains rice, 50 grams of reed
Dinner: Chicken and mushroom fried pasta (50 grams of chicken, 50 grams of pasta), spinach and tofu soup
Saturday
Breakfast: Sunny-side-up egg, vinegar-stirred Chinese cabbage, 100 grams of steamed carrots
Lunch: 30 grams each of asparagus, red peppers, zucchini, tomatoes, roasted pumpkin, 3 lasagna sheets, 50 grams of beef sauce
Dinner: Fried cod (80 grams of cod), mushroom and baby cabbage soup, 50 grams of mixed grains rice
Sunday
Breakfast: One boiled egg, 100 grams of steamed sweet potato, tomatoes
Lunch: 50 grams of flounder, 30 grams of green beans, 30 grams of green vegetables, 50 grams of brown rice
Dinner: Green pepper and beef fillet pasta (50 grams of beef, 50 grams of pasta), mushroom soup