A complete list of healthy recipes for one week

The general framework of the daily balanced diet for ordinary healthy people, the stabilization of blood sugar for those with sugar control, and the gain of muscle mass without fat gain for those who want to gain muscle are fully in line with the recommended standards of the "Dietary Guidelines for Chinese Residents (2022)". There is no need to cook every meal, 80% of the dishes can be cooked in 10 minutes, and I have personally tested that I will not get tired of eating them for 3 months in a row, and all the indicators in the last physical examination are within the optimal range.

To be honest, I had fallen into a lot of traps in healthy recipes in the past two years. I followed the lists on the Internet that were all about boiled broccoli and boiled chicken breasts. I couldn't bear it on the third day, so I secretly showed off two boxes of chocolate chip cookies late at night. I gained more weight than I had lost after three days of starvation. After more than half a year of adjustments with my friends in the nutrition department, I came up with this extremely flexible plan. The meals from Monday to Sunday are never stuck, and everything is set according to the scene.

For example, if you have a morning meeting on Monday and you can't squeeze out even 5 minutes, you can put a box of sugar-free pure milk, a small bag of instant corn flakes and a small apple in your bag in advance. You can eat them on the way. It has half the calories of pancakes with refueling bars you buy on the roadside, and you won't feel sleepy all morning after eating. At noon, it’s easier to eat in the company cafeteria: 1 fistful of multi-grain rice, 1 palm-sized piece of lean beef or steamed fish, 2 fistfuls of stir-fried green leafy vegetables. If the vegetables are too oily, run them through warm water. It’s not that particular. I'm too lazy to turn on the fire when I get home at night, so I just make a mushroom and tofu soup and add half a corn. If I'm craving for it, I fry a piece of chicken breast and sprinkle some black pepper. Just add 1g of oil. It's very fragrant.

Oh, by the way, if you have sugar control needs, you don’t need to completely copy the above amount. Just replace two-thirds of your daily carbohydrates with low-GI yams, quinoa, and taro. My neighbor Uncle Zhang has type 2 diabetes. After following this method for three months, his fasting blood sugar dropped from 7.8 to 6.6, which is much better than eating white rice every meal before. But don’t listen to what is said on the Internet about cutting off carbon completely. My former colleague followed the trend and tried ketosis for two weeks. My aunt postponed it for 10 days and felt dizzy at work all day. The endocrinologist said that ordinary people should ensure at least about 100g of carbohydrates every day, otherwise their brains will not be able to function, and the gain will not be worth the loss. There is indeed a lot of controversy about low-carb and low-fat. I specifically asked my friends in the nutrition department. In fact, as long as the total calories do not exceed the standard and the nutritional structure is balanced, both methods are fine. You don’t have to take sides. The one that suits your body is the best.

If you usually need to exercise and gain muscle, then increase the daily amount of high-quality protein to 1.6-2.2g per kilogram of body weight. My cousin, who loves to go to the gym, used to eat 10 eggs every meal, which caused his cholesterol to exceed the standard. Later, he changed it to 1 palm of lean meat/fish and shrimp for three meals a day, plus 1 spoon of whey protein in the afternoon, and 1 skinless chicken leg after training. In one month, his muscle mass increased by 1kg, and his body fat dropped by 0.5%. He was much better than eating blindly before.

Speaking of this, some people may ask, what should I do if I usually work overtime and have no time to cook? Don't panic at all. I worked overtime until 9 o'clock last Thursday and didn't want to go home and start a fire, so I ordered a grilled chicken leg with multi-grain rice. I peeled off the crispy skin of the chicken leg, added an extra portion of blanched spinach, and replaced the sweet and spicy sauce provided by the store with oil and vinegar sauce. The meal only cost about 500 calories, and it was full of nutrients. It was much better than eating instant noodles. Nowadays, many people say that healthy meals must be cooked by yourself. In fact, it is not necessary. As long as you know how to choose, you can also eat healthy meals from takeaways.

If you feel your mouth is bland in the middle of the week, don’t hold on. On Wednesday afternoon, add a small box of sugar-free yogurt or about 10g of original nuts as a small reward. The total is only 100 calories. It will not affect the overall intake and can also avoid emotional overeating. If you want to go out for a dinner with friends on Friday night, you don’t have to go hungry in advance. Choose grilled fish or Chaoshan beef hotpot. Add more lean beef, fish fillets and vegetables, and avoid processed dishes high in oil and sugar, such as fried crispy pork and crab roe buns. Eat until you are eighty cents full, and it will not disrupt your eating rhythm for the week at all.

Oh, by the way, there is another point that many people overlook. If you have a weak stomach, don’t force yourself to eat all-grain rice. Just half of it is fine grains and half of polished rice. My mother had a bad stomach before. She had acid reflux for several days after eating whole-grain rice for a week. Later, she switched to half-grain and half-grain rice, and there was no problem at all.

In fact, to put it bluntly, there is no 100% perfect healthy recipe for a week. The ones I compiled are just for reference. If you want to drink milk tea and eat hot pot one day, feel free to go and eat it. As long as you don’t eat haise all the time, the occasional relaxation will not affect your health at all. After all, long-term balanced habits are much more effective than short-term strict control.