Three meals a day is recommended in the diet of fat-reducing meals-how to lose weight healthily with fat-reducing meals?

How to match the diet recipe with three meals a day? How to lose weight with a fat-reducing meal? I believe many friends want to control their diet and lose weight for themselves. I recommend a three-meal fat-reducing recipe that is very suitable for everyone, so that you can better reduce energy and fat intake.

Breakfast series 1, fruit baked oatmeal, this special Aauto is faster, put oatmeal, milk and fruit in the oven 180 degrees 15 minutes to eat!

I usually sow some exotic seeds, such as flaxseed and PB2. Apples/bananas go well with cinnamon powder. If you like salty mouth, you can change the fruit into vegetables and eggs, and add some soy sauce and black pepper, which are equally delicious!

2, turkey breast whole wheat sandwich This is also simple to make, two pieces of whole wheat toast, a few pieces of turkey breast, a boiled egg, a few pieces of lettuce and a few pieces of tomatoes. Fold it all up and press it for a few minutes! You can take it away or eat it directly!

3. Conscience Big Mac Chicken Breast Sandwich

4. I can't get enough avocados and warm-hearted eggs with European buns! Of course, the picture didn't put all the avocados on it just to look good, hahaha!

Avocado salsa with European buns, Mexican flavor ~

As the brain powder of Eurobag, you can use Eurobag to derive various toppings!

I played with it in various ways!

5. Baked eggs with spinach and cheese is also my regular breakfast, and it will soon be healthy! Vegetables can be replaced by other things, such as zucchini.

6, North African eggs are also super delicious! Fennel is the finishing touch!

7. Asparagus, Shrimp and Egg Cake

8. Baked/steamed sweet potatoes are simply grounded! Sweet potato is a coarse grain with low GI and high water content, which is very suitable as a staple food. Bring your own sweetness. It is best to have one in winter.

Breakfast can be a sweet potato with a glass of milk, an egg and some vegetables.

Below, I mashed the sweet potato, sprinkled some nuts and baked it. It tastes delicious and crisp.

9, red dates and tremella miscellaneous grains porridge This is suitable for girls. A holy product for nourishing blood and nourishing skin. Drinking a bowl during menstruation is particularly comfortable. Coarse grains are used, so you can change water into milk.

Sugar should be controlled during fat reduction, and it is recommended not to add sugar because red dates are sweet. I also added half an apple to it. I really like sweets with a little honey.

I made it in a stewing beaker. Open the lid in the morning and you can eat all night.

10, Smoothie got into a mini cooking machine some time ago, so I have a glass of Smoothie every morning! Sprinkle with oats and you can eat breakfast directly. Pay attention to healthy smoothies without extra sugar, and add protein powder for sweetness. Use 1-2 kinds of fruits and a vegetable, and the liquid can be water/milk/soybean milk/yogurt/tender tofu.

Spinach smoothies

Blueberry smoothies

Banana cocoa milkshake

Chinese food series

I cook three meals a day, so I bring my own lunch! Because I have to study and exercise, I will be busy, so I will prepare in advance. Usually, it takes several days to prepare meals on weekend afternoons.

Especially meat. Fitness needs to be supplemented by protein.

1 1. Preserved beef can be kept in the refrigerator for a few days, and the rest can be frozen. You can eat it dry or stir-fry.

The universal bibimbap and burrito artifact made of braised beef-coriander mixed with beef, push hard!

12, beef stew with tomatoes, I made it with a rice cooker, it's really not difficult. It's the recipe of the goddess of sunshine in the kitchen. A pot of stew can be eaten for two or three days.

13. Do you think this is not suitable for losing weight and fitness? In fact, the key is to make your own curry, and don't buy a set meal on the market.

Potatoes are also good carbohydrates, but their GI is not low, so they can be used as a meal after exercise. Potatoes are just carbohydrates, so you don't have to eat other carbohydrates. Just serve it with fresh vegetables.

If you like curry rice, it is suggested to make curry beef directly and eat it with brown rice.

14, cumin beef auto is faster and better!

I usually have a large box of pre-meal preparation, which can be eaten for three days. It tastes like paella. It's delicious! It all depends on cumin and spiced ~

15, fried chicken breast can be fried without frying. The secret is to cut it thin, marinate it with salt, black pepper and cornflour for 20 minutes before frying. Be sure to fry it with a small fire, cover it, and turn it over when it is slightly burnt. Or bake it in the oven.

This is made of Ke Bouchaara.

16, roast chicken breast with lemon and rosemary