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Students usually eat in school, or eat takeaway. The diets in these two places are indispensable for high oil or high salt, which may cause students to gain weight. If students want to exercise and lose fat, it is best to eat fitness and lose fat meals. Today we will introduce how to make students' fitness and lose fat meals. Let's take a look at these fitness recipes!
I. Breakfast
At about 7:00 Drink a glass of water first.
7:20~7:40 可以下载! ! ! Turn on the body's initial metabolism of the day, which is more conducive to fat loss.
Fat loss breakfast 1
250ml of skim milk + 30g of instant oatmeal + 1 boiled egg + 3 red dates + any vegetables (unlimited)
Caliency: 345 calories of protein: 23g Carbohydrate: 54.6g Fat: 8.8g
� Fat: 12g
Fat-reducing breakfast 3.
1 cup of sugar-free soy milk (200ml) + 1 green vegetable bun
Drink soup before meals.
In the choice of staple food, try to focus on coarse grains, such as corn, sweet potatoes, mixed grain rice, etc., and stir-fry is mainly light. If the canteen's vegetable oil and salt is large, you can use free soup to eat oil before eating. The meat is mainly beef, chicken breast, and fish. Remember not to eat fatty meat and chicken skin, do not exceed 150g.
A fat-reducing lunch 1.
150g of mixed grain rice (mixed grain rice can be replaced with corn inconvenient) + mushroom chicken breast and mixed vegetable stew 300g
Castronomy: 456 calories Protein: 86g Carbohydrate: 92g Oil: 26g
Fat-reducing lunch 2.
150g sweet potatoes + 200g oil-free chicken breast (can be replaced by fish, do not fry) + cold-smoked vegetables (not limited to quantity) + one fruit (can be added if you can't eat it)
Caliency: 469 calories Protein: 98g Carbohydrate: 86g Oil: 28g
Note: Do not eat fast food such as rice with rice, spicy hot pot, fried cakes, etc., the oil is too high!
3. Dinner
Dinner
Dinner should be reduced during fat loss, mainly vegetables and fruits, try to complete it before 7 o'clock, do not eat too much, and exercise with the task arranged by the coach 1 hour after dinner.
Fat loss dinner 1.
Winter melon/steamed pumpkin 100g + skim milk 100ml + boiled chicken breast 100g + any time vegetables (unlimited) + 10 peanuts
Calimeters: 300 calories Protein: 56g Carbohydrate: 40g Oil: 12g
Fat-reducing dinner 2.
Fried chicken breasts without oil/Black pepper-flavored roasted chicken breasts 100g (can be replaced by steamed fish) + time vegetables (unlimited) + half orange
Caliency: 320 calories Protein: 78g Carbohydrate: 45g Oil: 23g
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