Day10 / Breakfast
Beet leaf sandwich platter
For breakfast, I do prefer to use the platter method, which is relatively simple to do, and you can eat a lot of different foods and add different nutrients. The operation is actually not difficult. Like poached eggs, fruits, these can be the basic platter must-have, and easy to operate, but very healthy. Sandwiches are usually my breakfast choice and can be varied in many ways and are easy to operate in a modern kitchen. The fruits here are raspberries and oranges, and you can easily swap them out for other fruits as you see fit. Fruits do not occupy many calories, although they are high in sugar. The veggie shake here will be higher in calories than the veggie juice because it retains all the fibrous parts, but it is nothing at all compared to high-calorie foods like toast and cheese. Also, beet leaves are not common and you can easily substitute them with leafy greens like spinach.
White toast 20g (1 slice)
Cheddar cheese slices 20 g (1 slice)
1 egg (about 50 g)
Beet leaves 15g
Green bell pepper 15g
Raspberry 10 pieces
Salad oil 1/2 teaspoon
Salt to taste
Black pepper to taste
1. In a small skillet, sauté the green bell pepper and beet leaves with black pepper and salt in oil.
2. Spread on white toast, top with 1 slice of cheese and bake in a small oven until cheese melts.
3. Prepare the eggs by boiling them in water and serve together.
Calories 308 calories
Dietary fiber 3.6g
Saturated fat 6.1g
Fruit and Vegetable Shake:
Grape and Tomato Shake
Frozen grapes 5
8 small tomatoes
Ice cubes, appropriate amount
Water about 20ml
Put all ingredients in a blender and blend until there is no residue.
Day10 / Lunch
Bacon and cabbage stir-fry noodles
I actually like dry fried beef noodles the most, but I also deeply understand that I can only have a little bit to satisfy my craving once in a while. To make the noodles taste good, you need enough oil to fry that kind of aroma, and the texture of the noodles will be smooth and oily in color. The amount of noodles, the amount of oil is not enough, the noodles fried soft and collapsed will be completely unappetizing, so you must control both the amount of noodles and the amount of oil. And why do we call it a staple food? Because there is very little meat and vegetables in it, so the whole ratio has to be adjusted in order to eat healthy and balanced. The noodles below are made without oil. We use the oil from frying bacon instead, which also reduces the amount of oil stacked on top of each other.
Commercially available Japanese non-stick ramen noodles 75g (1/2 package)
Soy sauce 1 tsp
1. Cut cabbage leaves into large slices and shred carrots.
2、Put the ramen noodles in a skillet over low heat and fry briefly.
3. Slice the bacon and fry it in the skillet over low heat until the fat escapes.
4. add vegetables and water, cover and simmer over medium-high heat for 1 to 2 minutes.
5. Add the ramen noodles and soy sauce and stir-fry.
Calories 289 calories
Dietary fiber 2g
Saturated fat 3.5g
Day10 / Dinner
Spaghetti with truffles and broccoli
A simple dish that couldn't be simpler. The outstanding flavor is the truffle oil. You can combine two seemingly bland ingredients with simple flavors, and, the flavor is amazing and the calories are not too high. If you have fresh truffles, it's perfectly fine to put a little bit in, truffles are not very high in calories. If you have truffle butter, you can replace the oil here. If you don't have either, it's okay to pop the garlic and mix it with the olive oil and make it again, it will taste just as good. If you don't have cheese, use butter to make it taste better.
Spaghetti (tube pasta) 30g
Truffle oil 2 tsp
Parmesan cheese 10g
1. Blanch the broccoli in boiling salted water and remove from the oven.
2. Boil a pot of water, sprinkle salt on it, add the pasta and cook for about 6 minutes.
3. while still hot, toss the broccoli and pasta with the truffle oil and season with salt.
4. Sprinkle with Parmesan cheese.
Calories 268 calories
Dietary fiber 3.6g
Saturated fat 3.2g