想减肥怎么吃一日三餐食谱(想减肥怎么吃一日三餐吃什么)


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早餐:碳水+维生素+蛋白质+液体蛋白

想减肥怎么吃一日三餐食谱(想减肥怎么吃一日三餐吃什么)

红薯:(碳水,蒸的)

香蕉:(维生素)

牛奶:(液体蛋白,250ml)

鸡肉饼:(蛋白质)

①原料:鸡胸肉、葱姜末,鸡胸肉搅碎加葱姜末,蚝油、生抽、老抽、十三香(像弄饺子馅一样)搅拌均匀

②先团成一个个大小均匀的球然后压扁成饼,锅底热油,放饼两面煎至金黄就可以了(多出来的还可以放冷冻里,想吃的时候拿出来温一下,方便快捷)

午餐:碳水+蛋白质+维生素

想减肥怎么吃一日三餐食谱(想减肥怎么吃一日三餐吃什么)

全麦馒头:(碳水)

韭菜炒鸡蛋:(鸡蛋,优质蛋白)

麻汁菠菜:(维生素)

①菠菜焯水备用,调个麻汁料,一勺麻汁、生抽、白醋,搅拌均匀

②把麻酱汁豁楞在菠菜上就行

晚餐:蛋白质+维生素

想减肥怎么吃一日三餐食谱(想减肥怎么吃一日三餐吃什么)

糖拌柿子:(维生素,用的代糖)

拌牛肉丸:(优质蛋白,买的即食牛肉丸)

管住嘴,迈开腿!迈不开腿,我们就尽量控制住嘴,减脂期饮水量也很重要,每天饮水量要保持在1500~2000ml,促进新陈代谢,排除身体废物,最好喝温水!

大家坚持最久的减脂是多长时间?欢迎评论留言讨论!

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