A complete list of healthy recipes for one week

There is no universal perfect healthy recipe. What is shared below is a flexibly adjustable one-week diet plan suitable for ordinary adults, people who want to lose fat, and those who control sugar. It complies with the nutritional standards of the "Dietary Guidelines for Chinese Residents (2022)". The average daily calories can be freely adjusted between 1,200 and 2,200 calories. There is no need for precise weighing. Ordinary people can do it, and there will be no burden on them if they persist for a long time.

I have been saving this recipe framework for almost two years. At first, I helped my mother control blood sugar. Later, I worked out and brushed my fat. I also had to prepare meals for my nephew who is in high school. I have been through many pitfalls of boiled vegetables until I vomited. I also tried all kinds of gaudy "lose 10 pounds in 7 days" recipes on the Internet. In the end, what I found are easy, delicious and cost-effective recipes. If you find it troublesome, you don't even have to follow them completely, just remember a few core principles.

Some fans of low-carb diets have told me before that eating carbohydrates will make you gain weight, but I won’t argue with you. If you don’t do high-intensity exercise and just sit in the office every day, it’s okay to replace refined rice and white flour with grains and roots and reduce the intake of refined carbohydrates. But if you do strength training more than three times a week, or have to do physical work, you really can’t handle eating less carbohydrates. When I was preparing for the competition last year, I tried low-carb for a week. When I did the deadlift at the end, my legs were as soft as cotton and I almost hit my foot. Then I honestly added the carbs back and my condition returned immediately. So I don’t have to follow a certain diet. The routine and living habits that suit me come first.

Let's just say Monday. I just finished the weekend and can't get up at all in the morning. How can I have time to make a complicated breakfast? Just take a pumpkin or sweet potato that was steamed the night before, buy a tea egg on the way, and make a cup of sugar-free soy milk at the company. It's done in 5 minutes. It's not bad at all in nutrition, and it's much better than buying hand cakes with a lot of salad dressing on the roadside. If you are in a hurry and haven’t even made the preparations the day before, just buying a stick of corn, a box of sugar-free yogurt and a handful of nuts from a convenience store is enough. You don’t need to listen to what others say, “You must eat eight kinds of foods for breakfast.” Ordinary people don’t have the spare time to scrape together the basic amount of “one punch of staple food + one palm of protein + one handful of fruits and vegetables” to pass.

In fact, there is no need to worry too much about lunch on weekdays. If you are bringing rice, just make an extra bite the night before, one punch of staple food (multigrain rice, corn, sweet potato will do. People who control sugar should not choose white rice and white noodles, and those who want to lose fat can reduce it by half), one palm of protein (change chicken breasts, fish and shrimp, tofu, beef, don’t get tired of eating the same thing every day), two handfuls of vegetables, half of which is green leafy vegetables. If you are too lazy to bring food and order takeout, just choose the Chinese fast food that you can choose from. Choose two stir-fried vegetables, one braised or steamed meat, and a small portion of multigrain rice. It is much better than ordering those rice bowls that are heavy in oil and salt. Oh, yes, don’t order that kind of healthy-looking ice salad. Many of the ice salads have not melted. It will make your stomach uncomfortable after eating it in winter. Moreover, the calories of salad dressing are much higher than you think. A small spoonful of Thousand Island dressing has more than 100 calories. It is better to mix it with light soy sauce and add a few drops of sesame oil. The taste will not be bad.

Dinner is more flexible. If you get off work early, you can cook tomato and mushroom soup, add a piece of soft tofu, and a small piece of corn. It will be warm and not bloating. If you work overtime until eight or nine o'clock, don't insist on not eating. Pass by a convenience store and buy a hot tea egg with a stick of corn, or a small box of oden (don't choose meatballs, choose radish, kelp, eggs, etc.) to satisfy your stomach. Otherwise, if you are hungry and can't help but order barbecue in the middle of the night, the gain will not be worth the loss. I would also like to mention here that many people recommend not eating after noon, and I have friends who have insisted on it for several years. People’s schedule is to go to bed at 9pm and wake up at 5am. There is really no consumption after the afternoon, and there are no gastrointestinal problems. That is totally fine, but if you stay up until 12pm every day and follow others’ example of not eating after noon, then it is really unnecessary. It will hurt your stomach and the gain will outweigh the loss.

On the weekends, I don’t have to be so stuck. I finally have a rest and want to eat something good. It’s no problem. For example, you can slowly make a whole-wheat sandwich on Saturday morning, stuffed with fried eggs, lettuce, tomatoes, and a cup of freshly ground soy milk. It is cheaper and healthier than going out to eat brunch, which often costs 50 or 60 yuan. At noon, you can stew tomato beef brisket, or cook seafood porridge, and stir-fry two vegetables. It is suitable for the whole family. If you invite friends out to eat hot pot or barbecue, you don't have to feel guilty. Choose more lean meat and vegetables, less fried and processed dishes, and less sugar and salad dressing in dipping sauces. You won't eat too much in one meal, and you can make up for it by eating a little lighter the next day. Healthy eating is a long-term thing, and you shouldn't skip this or two meals.

I used to think that a healthy meal is boiled everything, so that it tastes so bland that the bird tastes like a bird. Then I slowly explored and found that as long as the amount of oil and salt is controlled, it can be fried or stir-fried. For example, marinate chicken breasts with Orleans powder for 10 minutes, spray some olive oil and fry them until they are crispy on the outside and tender on the inside. It is 10 times more delicious than boiled, and does not have much more calories.； There is also broccoli, stir-fried with minced garlic and a little salt. It is much more delicious than boiled salad dressing.

Really, you don’t have to think of healthy eating as painful. Eat according to this framework for 5 of the 7 days a week, and eat whatever you like on the remaining 2 days. If you stick to it for a long time, it will be much more reliable than losing 10 pounds after starving for a month and then rebounding. If there are special circumstances, such as gout, pregnancy, or severe diabetes, just adjust according to the doctor's advice. The best healthy diet is the one that suits you.