Healthy eating three meals a day recipes

Breakfast (2 slices of whole wheat bread + 1 boiled egg + 10 cherry tomatoes + 200ml of sugar-free soy milk), lunch (1 bowl of multigrain rice + 100g of steamed pangasius + 200g of stir-fried broccoli + 50g of cold fungus), dinner (half corn + 8 boiled shrimps + 200g of garlic lettuce), the cooking oil used throughout the day should not exceed 25g, the salt should not exceed 5g, and the added sugar should not exceed 25g. You don’t need to be too careful when eating it, it can cover all the nutrients you need every day, and it meets the recommended standards of the "Dietary Guidelines for Chinese Residents 2022".

Someone may have read this and asked, what should I do if I don’t like whole wheat bread, am allergic to seafood, or just like spicy food? There is no recipe that is universally applicable. This universal version is simply a reference template. As long as the core framework remains the same, the ingredients can be changed at will. A while ago, I helped my sister adjust her diet. She works a nine-to-five job, and she has to leave no more than 10 minutes to eat in the morning. I changed her recipe to make a reservation for multigrain porridge the night before. When she got up in the morning, she threw an egg into the egg cooker, and grabbed a handful of blueberries and put them in her bag when she went out. She could finish it in ten minutes after sitting down at the office. She has been doing this for more than two months now, and she said that the stomachache she suffered from being so hungry at 10 a.m. is gone.

To be honest, I have fallen into the trap of sticking to recipes before. When I went to buy a steamed bun in the morning, I had to calculate the calories for half a day. Later, after talking with a friend in the nutrition department, I realized that it was not necessary. In fact, matching three meals is like building blocks. You only need to put together the three building blocks of staple food, protein, and vegetables. No matter what shape of building blocks you use, the house you build will be stable: for the staple food, replace half of the polished rice and white flour with whole grains and potatoes. Brown rice, corn, oats, and sweet potatoes can all be used. ； The protein can be replaced with eggs, milk, lean meat, fish, shrimp, and soy products, as long as there is about a punch in each meal, it will be enough. ； Try to choose dark vegetables, including spinach, broccoli, and purple cabbage. Just eat one pound of it every day. Even if you stir-fry it with a spoonful of chopped pepper or dip it in some miso, as long as you don’t add too much oil and salt, it will be better than eating processed food every day.

Of course, many people have their own dietary preferences, and there are many popular diet plans on the market. Here is an objective description of the suitable groups of people for different plans, so that everyone will not follow the trend and get into trouble. For example, the ketogenic diet, which has been popular for many years recently, has a very low-carb, high-fat structure and can indeed quickly reduce weight in a short period of time. Many people who are preparing for fitness competitions will use it for a short period of time under the guidance of a nutritionist. The corresponding three meals are basically avocado with fried eggs for breakfast, fried steak with green leafy vegetables for lunch, and salmon with grilled asparagus for dinner. There are almost no staple foods. But ordinary people should not try blindly at home. Long-term high levels of ketones can easily cause metabolic acidosis and increase blood lipids. A friend of mine ate butter omelettes for three months, and his cholesterol level during the physical examination was twice as high.

For friends who adhere to pure vegetarian diets, there is no need to follow a general recipe. Just pay attention to supplementing B12 and high-quality protein. A vegetarian blogger I know has three daily meals that are quite reasonable: breakfast is oat milk boiled with chia seeds and half a banana, lunch is quinoa rice with fried tofu and stir-fried asparagus, and dinner is steamed sweet potatoes with braised mushrooms and cold spinach. His annual physical examination indicators are more normal than many people who eat meat every meal.

Oh, by the way, there is also a lot of controversy about whether to eat staple food for dinner. One group thinks that "not eating after lunch" and "not eating staple food for dinner will make you lose weight faster". The other group says that not eating staple food for a long time will cause aunt disorder and hair loss. In fact, these are too absolute. If you drank milk tea and ate cakes and snacks that afternoon, it’s okay to eat less or even no staple food for dinner. Otherwise, excessive calories will be a big problem. ； But if you have three normal meals and no extra snacks in the afternoon, you still need to eat at least one punch of whole grains for dinner. Otherwise, you will be so hungry that you toss and turn and cannot fall asleep. Instead, you will easily get up and order barbecue takeout, which is not worth the loss.

In fact, my current meals are not exactly the same as the standard one. I occasionally have a bowl of white porridge with a tea egg and a small dish of boiled vegetables in the morning. I eat it in the company cafeteria at noon. If the vegetables are too oily, I rinse them with a bowl of warm water. In the evening, sometimes when I work overtime, I buy a piece of ready-to-eat chicken breast, cook a handful of vegetables and half a corn at home, and it can be done in ten minutes. Last week, friends had a dinner party with Chongqing hot pot. I only had a plate of cold cucumbers for dinner that day, and I didn’t feel guilty at all.

In fact, to put it bluntly, there are not so many mysterious rules for healthy meals, and you don’t have to force yourself to eat things you don’t like. After all, long-term persistence is the key. Occasionally, if you are craving for a piece of cake or drink a cup of milk tea, your body will not be exhausted all at once. The best recipe is the one that suits your appetite and can be eaten comfortably.