Student parties usually eat in school or take out. The diet in both places is indispensable for high oil or high salt, which may cause students to gain weight. If student parties want to keep fit and lose fat, it is best to Delicious fitness and fat-loss meals, so today we will introduce how to make fitness and fat-loss meals for students. Let’s take a look at these fitness recipes!
1. Breakfast
Get up around 7:00 and drink a glass of water first.
7:20~7:40 Let’s have breakfast! ! ! Start the body's first metabolism of the day, which is more conducive to fat loss.
Fat-reducing breakfast one
250ml skimmed milk + 30g instant oatmeal + 1 boiled egg + 3 red dates + any vegetables (no limit)
Calories: 345 kcal Protein: 23g Carbohydrate: 54.6g Fat: 8.8g
Fat-reducing breakfast 2
1 sweet potato + 1 boiled egg + 200ml skim milk + half cucumber + 2 small tomatoes
Calories: 323 kcal Protein: 33g Carbohydrate: 63g Fat: 12g
Fat-reducing breakfast three,
1 cup sugar-free soy milk (200ml) + 1 vegetable bun
2. Lunch
Drink soup before meals.
In the choice of staple food, try to focus on whole grains, such as corn, sweet potatoes, multigrain rice, etc., and cook mainly light dishes. If the vegetable oil and salt in the canteen are large, you can use free soup to soak the oil before eating. Meat is mainly Mainly beef, chicken breast, and fish. Remember not to eat fatty meat and chicken skin, and do not exceed 150g.
Fat-reducing lunch one,
150g multigrain rice (if multigrain rice is inconvenient, you can replace it with corn) + 300g mushroom, chicken breast, mixed vegetable stew
Calories: 456 kcal Protein: 86g Carbohydrate: 92g Fat: 26g
Fat-reducing lunch 2.
150g sweet potato + 200g oil-free chicken breast (can be replaced by fish, do not fry) + any cold seasonal vegetables (no limit) + one fruit (if you can’t eat it, you can add a snack)
Calories: 469 kcal Protein: 98g Carbohydrate: 86g Fat: 28g
Note: Do not eat fast food such as rice bowls, spicy hotpots, and fried pancakes, as they are too high in fat!
3. Dinner
During the fat loss period, try to reduce the intake of carbohydrates for dinner, mainly fruits and vegetables. Try to finish it before 7 o'clock. Don't eat too much. Just follow the tasks assigned by the coach one hour after dinner and then exercise.
Fat-reducing dinner one,
Winter melon/steamed pumpkin 100g+skimmed milk 100ml+boiled chicken breast 100g+any seasonal vegetables (no limit)+10 peanuts
Calories: 300 calories, protein: 56g, carbohydrates: 40g, fat: 12g
Fat-reducing dinner 2,
100g non-fried chicken breast/100g black pepper grilled chicken breast (can be replaced with steamed fish) + seasonal vegetables (no limit) + half orange
Calories: 320 calories, protein: 78g, carbohydrates: 45g, fat: 23g