Healthy recipe weekly schedule

Don't worry about the weight. When I first started in the industry, I always liked to label recipes with "50g of rice" and "100g of chicken breast." Later, I found that few ordinary people would buy food scales. Just remember roughly: cereals and potatoes as big as your fist, meat as big as your palm, leafy vegetables as big as two hands. An error of more than ten or twenty grams does not affect your health at all, and you don't need to worry about this small amount.

To be honest, I have been using the Monday configuration for three years. I put the corn and eggs into the timer steamer the night before, take it right away after washing up in the morning, and can go to work in 5 minutes. If I am lactose intolerant, I can replace the milk with Shuhua milk or sugar-free soy milk. If I don’t like corn, I can replace it with steamed sweet potatoes. The core thing is to have protein and whole grains. I will be full without being hungry at 10 o’clock and looking for snacks.

Oh, by the way, someone must mention the low-carb diet. Among the clients I have contacted, some people did lose 30 pounds by completely giving up cereals and potatoes for half a year. However, there are also girls who lost their hair after eating it for three months, and their aunts delayed it, so I deliberately left room for adjustment: If you adapt to the low-carb mode, replace all cereals and potatoes with konjac shreds and roasted cauliflower. No matter what, you don’t have to force yourself to eat multigrain rice. There is no iron rule in nutrition that “you must eat grains.” The first thing that suits your body’s response is.

I tend to be lazy in the middle of the week, and often bring the leftover stew from Tuesday night for lunch on Wednesday. Don’t believe the rumors that “overnight dishes cause cancer”. As long as the refrigeration temperature is below 4°C, the nitrite content is less than 1/10 of the national standard. I have eaten it myself for several years, and I have never had any problems with my physical examination indicators. When you get hungry at 3 or 4 in the afternoon, you can grab five or six plain nuts to fill your stomach. It is much better than ordering a cup of full-sugar milk tea. The added sugar in that cup just hits the upper limit of 25g of daily intake. Not only will your blood sugar go on a roller coaster after drinking it, but you also have to exercise for an extra half an hour in the evening to consume this sugar. It is not a violation.

There is a lot of controversy about red meat. Some people say that the WHO classifies red meat as a Category 2A carcinogen and they should not touch it at all. In fact, Category 2A is "possibly carcinogenic to humans." The premise is that it is consumed in large amounts for a long time. If you eat lean beef and lean pork two or three times a week, each time you eat it, it is not wrong at all. It can supplement iron, which is much better than eating a vegetarian all year round and making your face sallow.

I specially reserved the flexible quota for Friday. A previous client told me that he had been strictly eating boiled vegetables for three months, but he couldn't help but eat hot pot on Friday. The guilt was so strong that it caused him to vomit, and he developed an eating disorder. It’s really not necessary. Healthy eating is a long-term habit, not a weekly KPI. You can go out with friends to eat hot pot or skewers on Friday. You can cook more dishes and use less processed meatballs, and add two spoons of sesame sauce and crushed peanuts as dipping sauce. You won’t become fat in one meal, but it will be better than carrying home boiled vegetables and getting up in the middle of the night to eat two bags of potato chips.

I didn't exactly follow this list last week. I was greedy and bought a strawberry ice cream on Tuesday. I went to eat roasted leg of lamb with my friends on Saturday. I didn't gain weight and my fasting blood sugar was still stable at 4.8mmol/L. Really, healthy eating is like building blocks. You hold on to the core building blocks of "have protein and vegetables every meal, and avoid refined sugars and trans fats." You can put the rest of the pieces together however you want. You can replace the chicken breast with pangasius, or replace the lettuce with romaine lettuce. You don't have to copy someone else's finished product.

Oh, by the way, if you are used to 16+8 intermittent fasting, you don’t have to eat in the morning. Just spread the breakfast portion to lunch and dinner. You don’t have to force yourself to get up and stuff yourself with food, which will cause acid reflux. Recipes are dead and people are alive. Those who can stick to them for more than half a year are the healthy recipes that are really suitable for you.