What diet to lose weight a week thin ten jin
Seven days a week fat lunch is not heavy! It's very convenient for one person.
Day 1: whole wheat bread + fried Asparagus + Cucumber + fried fish
Sauteed dragon fish:
(1) Thaw the fish, add salt, black pepper and a little lemon juice, massage and marinate for 10 minutes.
(2) Add olive oil (cooking oil) into the pan and fry over low heat until golden on both sides.
Day 2: boiled corn + stir fried broccoli + steak + tomato
Fried steak:
(1) Pat the steak with the back of the knife, add black pepper, massage thoroughly and let stand for 10 minutes
(2) In a saucepan, add olive oil (butter is more fragrant, but the heat is relatively high), add steak and a little salt, fry over low heat until one side is nourishing and bleeding, then turn over, fry for another minute and serve with black pepper sauce.
(PS: people have different preferences for the maturity of steak, so you can control the time when frying.)
Day 3: steamed bread with coarse cereals + fried chicken breast with vegetables + sweet and sour lotus root slices + kiwi fruit
Stir fried chicken breast with mixed vegetables
(1) Dice vegetables, blanch water, dice chicken breast, add 1 teaspoon starch, half teaspoon cooking wine, half teaspoon black pepper.
(2) Heat the oil in the pan and fry the chicken breast until discolored.
(3) Add the boiled diced vegetables, a little salt, stir fry for two minutes.
Sweet and sour lotus root slices:
(1) Slice lotus root slices
(2) Heat oil in the pan, saute garlic, add lotus root slices and stir fry for 2 minutes. Add 1 teaspoon vinegar, half a teaspoon sugar, 1 teaspoon soy sauce, a little salt, stir well.
Day 4: purple potato + okra + corn kernel + boiled egg + tomato
White okra:
(1) Wash the okra, remove the pedicels and cook in a pot
(2) The boiled okra is split in two
(2) Add minced garlic, 1 teaspoon oyster sauce, 1 teaspoon soy sauce, a little sugar, chicken essence and 2 teaspoons water to the pot. Cook until the soup is thick and pour it on the okra.
Day 5: lettuce with oyster sauce + boiled corn + chicken breast with garlic sauce + Apple
Chicken breast with garlic sauce
(1) Pat the chicken breast with the back of a knife, add Suan you, black pepper, a little salt, 2 large and small honey, 1 teaspoon cooking wine, massage thoroughly and let it stand for 10 minutes
(2) Heat oil in the pan, fry over low heat until one side is golden, then turn over. Keep low heat until both sides are golden. Chicken breast can be cooked thoroughly. Sprinkle with a little lemon juice to taste better!
Day 6: quinoa rice + boiled shrimp + fried peas with carrots + tangerine
Stir fried peas with carrot
(1) Remove the stalk of the pea, wash and slice the carrot
(2) Heat oil in a pan, saute garlic, add carrots and stir fry for 2 minutes
(2) Add the peas, half a teaspoon of salt, a little chicken essence and oyster sauce, stir fry for 2 minutes, then out of the pot
PS: Holland beans are tender. They don't need to be fried for a long time like beans. If they are too hot, they won't be crisp~
Day 7: Chicken vegetable salad + Banana + whole wheat bread
Chicken and vegetable salad:
(1) Preparation materials: I added boiled corn, boiled chicken breast, boiled egg, cabbage, carrot, cucumber and tomato. You can choose the material of vegetable salad according to your preference.
(2) Sauce: soy sauce, white vinegar, sugar, olive oil about 2:1:1:2 ratio of salad juice, can also be directly sold on the market with low calorie salad juice, more convenient!
(3) Pour the salad juice on the ingredients and mix well
