day1

國慶七天長假是減肥的絕佳機(jī)會(huì),吃對又吃好,就能輕松減肥,來吧,一起試試吧!

第一天
Day 1

早餐:2片全麥面包,酸奶1杯
breakfast: 2 slices whole-wheat toast,1 cup yogurt

午餐:10個(gè)水餃,1杯姜茶,1個(gè)橙
lunch: 10 boiled dumplings, 1 cup ginger tea, 1 orange

零食:1個(gè)紅蘿卜
snack: 1 carrot

day2

第二天
Day 2

早餐:2片全麥面包,1個(gè)煮雞蛋,1杯脫脂牛奶
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個(gè)橘子
lunch: a pasta, 1 cup yogurt, 1 orange

零食:2個(gè)番茄
snack: 2 tomatoes

晚餐:1碗皮蛋瘦肉粥,8顆草莓
dinner: 1 bowl Minced Pork Congee with Preserved Egg, 8 strawberries

day3

第三天
Day 3

早餐:1罐八寶粥,1個(gè)煮雞蛋
breakfast: 1 bowl porridge with eight ingredients, 1 boiled egg

午餐:1份炒米粉,1碗紫菜湯,1個(gè)蘋果
lunch: 1 fried rice noodle, 1 cup seaweed soup, 1 apple

零食:2根黃瓜
snack: 2 cucumbers

晚餐:1個(gè)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個(gè)包子,1杯果菜汁
breakfast: 1 bun, 1 cup vegetable juice

午餐:1碗炒米飯,1份西紅柿雞蛋湯
lunch: 1 fried rice, 1 cup tomato -and-egg soup

零食:1個(gè)梨
snack: 1 pear

晚餐:1份涼面,1個(gè)茶葉蛋,1個(gè)獼猴桃
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份蔬菜湯,15顆小番茄
lunch: 1 ketupat, 1 vegetable soup, 15 cherry tomatoes

零食:15顆杏仁
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片全麥蘇打餅,1個(gè)蘋果
breakfast: 4 slices whole-meat soda crackers, 1 apple

午餐:1碗炒米飯,1份玉米濃湯
lunch: 1 fried rice, 1 cup corn soup

零食:1個(gè)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個(gè)蛋撻,1份高纖麥片粥
breakfast: 1 egg tart, 1 high-fiber cereal

午餐:1個(gè)包子,1份蔬菜沙拉,8顆草莓
lunch: 1 bun, 1 green salad, 8 strawberries

零食:15顆腰果
snack: 15 cashew nuts

晚餐:1個(gè)三明治,1份蔬菜湯,1個(gè)橘子
dinner: 1 sandwich, 1 cup vegetable soup, 1 orange

溫馨提示

貼心提示:
tips:

1.每日吃1顆綜合維他命。
Take a daily multivitamin

2.每天喝八杯水。
Make water (eight glasses) your drink of choice

3.少食多餐,少量的零食補(bǔ)充保證不饑餓。
Less is more. Small portions plus snacks are key to keeping fit