健康营养食谱:长假也有好身材(双语组图)
作者:神侃笨笨编译
2011-10-01 13:45
day1
国庆七天长假是减肥的绝佳机会,吃对又吃好,就能轻松减肥,来吧,一起试试吧!
第一天
Day 1
早餐:2片全麦面包,酸奶1杯
午餐:10个水饺,1杯姜茶,1个橙
lunch: 10 boiled dumplings, 1 cup ginger tea, 1 orange
零食:1个红萝卜
snack: 1 carrot
day2
第二天
Day 2
早餐:2片全麦面包,1个煮鸡蛋,1杯脱脂牛奶
breakfast: 2 slices whole-wheat toast, 1 boiled egg, 1 cup skim milk
午餐:1份意大利面,酸奶1杯,1个橘子
lunch: a pasta, 1 cup yogurt, 1 orange
零食:2个番茄
snack: 2 tomatoes
晚餐:1碗皮蛋瘦肉粥,8颗草莓
dinner: 1 bowl Minced Pork Congee with Preserved Egg, 8 strawberries
day3
第三天
Day 3
早餐:1罐八宝粥,1个煮鸡蛋
breakfast: 1 bowl porridge with eight ingredients, 1 boiled egg
午餐:1份炒米粉,1碗紫菜汤,1个苹果
lunch: 1 fried rice noodle, 1 cup seaweed soup, 1 apple
零食:2根黄瓜
snack: 2 cucumbers
晚餐:1个肉包,小米粥1碗,1根香蕉
dinner: 1 meat bun, 1 bowl millet congee, 1 banana
day4
第四天
Day 4
早餐:1个包子,1杯果菜汁
breakfast: 1 bun, 1 cup vegetable juice
午餐:1碗炒米饭,1份西红柿鸡蛋汤
lunch: 1 fried rice, 1 cup tomato -and-egg soup
零食:1个梨
snack: 1 pear
晚餐:1份凉面,1个茶叶蛋,1个猕猴桃
dinner: 1 cold noodle, 1 tea egg, 1 kiwi fruit
day5
第五天
Day 5
早餐:1份三明治,酸奶1杯
breakfast: 1 sandwich, 1 cup yogurt
午餐:1份米糕,1份蔬菜汤,15颗小番茄
lunch: 1 ketupat, 1 vegetable soup, 15 cherry tomatoes
零食:15颗杏仁
snack: 15 almonds
晚餐:1份蔬菜沙拉,1碗小米粥,1根香蕉
dinner: 1 green salad, 1 bowl millet congee, 1 banana
day6
第六天
Day 6
早餐:4片全麦苏打饼,1个苹果
breakfast: 4 slices whole-meat soda crackers, 1 apple
午餐:1碗炒米饭,1份玉米浓汤
lunch: 1 fried rice, 1 cup corn soup
零食:1个番茄
snack: 1 tomato
晚餐:1份豆腐,1根香蕉
dinner: 1 beancurd, 1 banana
day7
第七天
Day 7
早餐:1个蛋挞,1份高纤麦片粥
午餐:1个包子,1份蔬菜沙拉,8颗草莓
lunch: 1 bun, 1 green salad, 8 strawberries
零食:15颗腰果
snack: 15 cashew nuts
晚餐:1个三明治,1份蔬菜汤,1个橘子
dinner: 1 sandwich, 1 cup vegetable soup, 1 orange
温馨提示
贴心提示:
tips:
1.每日吃1颗综合维他命。
Take a daily multivitamin
2.每天喝八杯水。
Make water (eight glasses) your drink of choice
3.少食多餐,少量的零食补充保证不饥饿。
Less is more. Small portions plus snacks are key to keeping fit