A complete list of healthy recipes for one week

A healthy diet for an average healthy adult for a week, as long as it satisfies "daily carbohydrates accounting for 45%-55% of total energy, protein 15%-30%, fat 20%-30%, and a weekly cumulative intake of four major categories: cereals, potatoes, fruits and vegetables, meat, eggs, and milk beans. There are more than 22 kinds of ingredients, and the salt should not exceed 5g and the oil should not exceed 25g throughout the day." Whether it is to meet regular needs, sugar control needs, or muscle building needs, it can meet the standards on the premise of being delicious and easy to cook. There is no need to swallow water to cook, and there is no need to count calories and give you a headache.

I have been making nutritious meals for my family for three years. I have helped a dozen of my friends adjust their diet plans and have gone through many pitfalls. At first, I copied the Mediterranean recipes of Internet celebrities and bought a bunch of chia seeds, quinoa, and Brussels sprouts.

Let me give you a reference for the regular version that my family has been eating for more than half a year. You don’t need to use a food scale to accurately measure the amount. You can probably follow the weights of “one punch of staple food, one palm of protein, and one handful of vegetables”:

Monday: I made a reservation for the three-grain porridge (rice + oats + millet) with boiled eggs and cold lettuce. If you are in a hurry, you can pack it and take it out. You consume at least 20g less oil than the fried dough sticks and soy milk bought on the roadside.； Lunch is brown rice + stewed beef brisket with tomatoes + stir-fried broccoli. I usually sauce the brisket in advance and just cut it into two pieces and stew it before eating, which saves time. ； At night, I had half a corn, steamed egg with shrimps, and cucumber. After eating, I went for a half-hour walk, and my stomach didn’t feel bloated at all.

Tuesday: Breakfast is two slices of whole wheat bread + eggs fried with a spray pot + 5 small tomatoes. The spray pot is really a healthy meal tool in my mind. Before, I had to pour 20g of oil to cook, but now 3 sprays are enough, and the taste is not much different.； Lunch is a fistful of white rice (don’t listen to what is said on the Internet about completely giving up on polished rice and white noodles, as long as you control the amount, it’s fine) + pan-fried chicken breast + garlic lettuce + fried yam with fungus ； In the evening, there was a small bowl of steamed pumpkin + tofu and mushroom soup + stir-fried chicken and vegetables. It was so fresh that no chicken essence was needed at all.

Change the taste on Wednesday, breakfast is sugar-free soy milk made from soybeans and black beans + a vegetable bag + boiled eggs； Lunch is soba noodles + boiled shrimps + blanched spinach, mixed with half a spoonful of peanut sauce. ； Dinner is half a piece of sweet potato + steamed seabass + cold lotus root slices. The seabass has less thorns and can be eaten by the elderly and children at home.

Oh, let me mention the very controversial issue of carbohydrates here: Low-carb dieters believe that cereals and potatoes, especially refined carbohydrates, are the culprits of obesity. It is best to use avocados and nuts instead of carbohydrates for energy. I tried low-carb for 3 months and it did drop off the scale quickly. However, my aunt postponed it for half a month and her face turned yellow. She changed it back to the normal ratio of adding one-third of whole grains and then slowly adjusted it back. The other group is the recommendation of the Dietary Guidelines for Chinese Residents, which still uses cereals and potatoes as the main source of energy, with whole grains accounting for more than one-third. After trying it myself, I really feel that this plan is more suitable for most ordinary people. Unless you have doctor's orders to strictly control sugar, there is really no need to completely cut off carbohydrates.

Don’t be too stuck on the remaining days, just adjust flexibly: On Thursday, I usually add some of my favorite braised pork ribs, add less sugar, and use some erythritol instead, with multigrain rice, stir-fried asparagus, cold kelp shreds, and cook 10 small wontons in the evening, with some blanched lettuce, which is very comfortable to eat.； Friday is the weekend, so you can relax a little. Make Kung Pao Chicken with less oil and stir-fried green beans in the air fryer at noon. In the evening, meet up with friends for a clear soup shabu-shabu, with more beef and fresh vegetables, less processed meatballs, and half a piece of corn with the staple food. There is no need to deliberately starve to spoil the fun.

Weekends are more casual. If you want to go hiking on Saturday, eat meat buns with soy milk in the morning, eat more white rice and braised pork at noon to replenish energy, and have a light millet porridge in the evening.； On Sunday, I stay at home and don’t do much exercise, so I cut back on the staple food. I make a salmon salad with oil and vinegar sauce for lunch, and steam pumpkin and stir-fry chicken breast in the evening. Do whatever makes you feel comfortable.

If you have special needs, it’s easy to adjust: For those with sugar control, replace all refined carbohydrates with whole grains that raise blood sugar slowly. Choose low-GI fruits such as strawberries and blueberries. Don’t touch high-sugar foods like mango and lychee. Just pay attention to monitoring your blood sugar.； Friends who want to build muscle should add the protein amount, and eat 1.6-2.2g of protein per kilogram of body weight per day. For a 60kg person, it is probably 3 eggs + 200g chicken breast + 200ml milk + 100g tofu. It is basically enough. Eat an extra bite of carbohydrates after training to grow muscles faster.

Don’t think about healthy recipes too complicated. When I first started, I bought a food scale. I had to weigh every dish. It was so troublesome that I wanted to give up. Later, when I cooked more, I could tell the approximate amount by just weighing it with my hands, so I didn’t need to be so precise at all. There are also those who say that healthy meals are all boiled vegetables, but they have not understood the right way. Spices such as Sichuan peppercorns, star anise, cinnamon, and black pepper can be added casually. They do not increase sugar and can enhance the taste. They are delicious and don't have to irritate your mouth at all.

Oh, and a final reminder, you don’t have to follow the recipe exactly. Today I suddenly want to eat milk tea hot pot, so go for it. As long as you don’t make a sudden meal, it’s totally fine to eat it once a week. Healthy eating is a long-term lifestyle habit, not a three- or two-day self-torture. If you make yourself unhappy every day just to strictly follow the recipe, you are putting the cart before the horse. The best healthy diet is the one that suits you and can be adhered to for a long time.