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Simple 30-Day Weight-Loss Meal Plan | Lose up to 10 pounds by just follow up this meal plan --- Day 11-15

Mentaiko rice with tea

Mentaiko is a kind of Japanese codfish eggs called "Akira cod". It is salty and tasty when eaten after marinating, and it is a great flavor enhancer for making tea-brewed rice. Like all fish eggs, mentaiko is rich in protein and rich in Omega-3 fatty acids such as DHA and EPA, so it is very beneficial to eat it occasionally, regardless of cholesterol. For the nutritional aspect, rice with grated bamboo shoots and barley was used for balance. For the tea, we used real oolong tea with light tea broth.

Job's tear rice 120g
Cooked minced bamboo shoots 20g
Mentaiko 20g
Wasabi 1g
Oolong tea moderate amount

1. Mix the cooked minced bamboo shoots with barley rice.
2. Put mentaiko and wasabi on top.
3. Top with hot oolong tea.

Calories 257 calories
Carbohydrate 43.6g
Dietary fiber 0.6g
Fat 5.1g
Saturated fat 1.3g
Protein 10.3g

Fruit and Vegetable Juice
Carrot and Honeydew Juice
1 carrot
Grapefruit 2 large cloves

1. Peel and cut the carrot into pieces.
2. Peel off the grapefruit.
3. Put all the ingredients into a juicer and squeeze the juice together.

Day11 / Lunch
Chicken Vegetable Wrap

When I was a student in the United States, I used to eat chicken tacos for lunch all week, and I liked them so much that I didn't bother to think about how many calories they were. It wasn't until today that I realized that the one I used to eat must have a lot of calories. It's easy to see this when you think about the chicken chunks falling out of it and the creamy sauce dripping down, but I just ignored it at the time. Although this wrap can really be stuffed with a lot of stuff, that also means that the amount of sauce is almost doubled, so it's better to control it in order to stop thinking about unconsciously eating more calorie-rich sauce while eating more vegetables.

Salad greens 25g
Carrot 35g
1 whole wheat wrap
Chicken breast 70g

Dijon mustard 1/2 tsp
Olive oil 1 tsp
Red wine vinegar 1/2 tsp
Salt 1/4 tsp
Black pepper to taste

1. Cook the chicken breasts in boiling water over low heat, drain and tear them apart, season with salt and black pepper.
2. Thinly slice or shred the carrots.
3. Combine all ingredients except black pepper and salt and mix well with salad greens and carrot slices.
4. Place all the filling ingredients on the rolls, roll up and cut into pieces.

Calories 269 calories
Carbohydrate 26.2g
Dietary fiber 4.1g
Sugar 3.6g
Fat 8.4g
Saturated fat 1.9g
Protein 21.1g

Shiitake Mushroom Chicken Soup

This has to be one of those dinner menus that makes you look and feel like you're going crazy. Chicken soup? I'm sick of it! OK, so it's not as simple as just drinking it with your eyes closed. Of course you can drink it, it's just a matter of how you drink it. The first problem is not the oil, unless the oil is really too thick to describe, then you have to skim off some of it, or leave some of it. For one thing, we don't really eat grease completely, and for another, grease can add some satiety. The more important question in my opinion is how much chicken you can eat, and whether you will soak rice to eat? I know that chicken soup soaked rice is the love of many people, sorry to disappoint you, the most you can only put 100 grams of rice. You can only eat chicken breast, mushrooms can eat a lot, vegetables must be eaten more, so that the nutrients can be balanced. The calorie calculation is done by way of chicken breast steak with skin.

Spring chicken 1 piece
Fresh shiitake mushroom 200g
Water 800ml

Salt about 3g

1. Wash the spring chicken and put it into the stew pot together with the fresh shiitake mushrooms.
2. simmer for 2~3 hours, season with salt.
3. Take 1~2 bowls of soup, 1/2 portion of shiitake mushrooms and 100g of chicken to serve.

Calories 251 calories
Carbohydrate 6.8g
Dietary fiber 2.5g
Sugar 2.4g
Fat 9g
Saturated fat 2.4g
Protein 35g

Day12 / Breakfast
Tomato eggs

This breakfast is made in a small oven, and the advantage is that you don't need any oil to fry the eggs, so they don't taste greasy. If you just use a poached egg and eat it raw with a big tomato, it's perfectly fine! The point is to eat this tomato and a non-greasy egg, and avoid the repetitive overlays of traditional breakfasts, such as porridge with fried buns, and Western breakfasts with bacon sausage with fried eggs, both of which are repetitive overlays and have very little vegetables. This is a very low calorie breakfast with a good amount of vegetables, so you can make two servings if you don't feel like you have enough.

Tomato 150g
1 egg (about 50g)
Salad oil 1/2 teaspoon
White toast 30g

Salt to taste
Black pepper to taste

1. Slice the tomatoes in a baking bowl and brush with salad oil.
2. Beat the eggs and sprinkle with salt and black pepper.
3. Bake in oven at 175 degrees for 6 to 7 minutes.
4. Bake the white toast.

Calories 206 calories
Carbohydrate 22.6g
Dietary fiber 2.6g
Sugar 5.6g
Fat 8.5g
Saturated fat 2.1g
Protein 10.3g

Fruit and Vegetable Juice
Kabocha Orange Juice

1 melon
1 orange
1/4 lemon

1. Wash and cut the melon into pieces.
2. Peel and cut the orange into pieces.
3. Put all the ingredients into the juicer and squeeze the juice together.

Day12 / Lunch
Eggplant Lasagna

The usual lasagna is noodles, here is a layer of eggplant and a layer of noodles, used to replace the extra pasta, so you can reduce the amount of starch and increase the intake of vegetables. If you can make your own meat sauce, the heat is better controlled. The amount of cheese is dependent on the size of the baking bowl, so try not to use a particularly shallow bowl with a large mouth.

Lasagne (dry) 3 sheets (about 100g)
Eggplant 100g
Homemade spaghetti bolognese 200g
Mozzarella 20g

1. Boil a pot of water, sprinkle salt on it and cook the lasagna noodles until they are 70% cooked.
2. Cut the eggplant into 3mm thick slices and steam or microwave until 80% or 90% cooked.
3. choose a medium-sized deep baking bowl, preferably square, lay out a layer of pasta, drizzle with spaghetti sauce, lay out the eggplant, drizzle again with spaghetti sauce, lay out the pasta again and so on until finished, and finally top with mozzarella.
4. Preheat the oven to 180 degrees and bake for about 20 minutes.

Calories 541 calories
Carbohydrates 72.6 grams
Dietary fiber 11.9g
Sugar 6.4g
Fat 12.9g
Saturated fat 4.8g
Protein 31.5g

Day12 / Dinner
Mushroom and Asparagus Salad

It is said to be a salad, but it is actually fried, but it can be eaten as a salad. Both mushrooms and asparagus are relatively high in fiber, so they feel very filling. But this salad is really low in calories, so it can be perfectly paired with other dishes and won't weigh you down too much.

Asparagus tips 100g
White mushrooms 100g
Fresh shiitake mushrooms 50g

1 tsp olive oil
Butter 5g
American style soy sauce 1 tsp
Black pepper to taste

1. Heat olive oil in a skillet, fry the asparagus tips, spray with a little water, season with salt and black pepper and serve.
2、Slice white mushrooms and fresh shiitake mushrooms into thick slices and add them to the skillet.
3. add butter and American style soy sauce.
4. Sauté until soft and fragrant, serve on asparagus tip plates.

Calories 128 calories
Carbohydrate 8.9g
Dietary fiber 3.6g
Sugar 4.4g
Fat 9.2g
Saturated fat 3.3g
Protein 6.9g

Potato and carrot stir fry

Note that although it looks like a vegetable stir fry, the potatoes actually play a starchy role here. From this point of view, the combination is very balanced, starch, vegetables, protein, nuts. You can add as many portions as you need without any pressure. Because the balance comes first, even if you double 3 servings, it's still a healthy choice.

Baby potatoes 130g
Mini carrots 100g
1 egg (about 50g)
Chopped pecans 10g

Olive oil 1 teaspoon
Wine vinegar 1/2 tsp
Salt moderate amount
Pepper, appropriate amount

1. Slice the potatoes and cut the carrots in half.
2. Heat oil in a small frying pan, add potatoes and carrots and sauté, sprinkle salt and pepper.
3. drizzle with wine vinegar and stir-fry.
4. turn down the heat and add the chopped pecans, stirring briefly.
5. add the eggs and fry them over low heat until they are 70% cooked.
6. Sprinkle with salt and pepper.

Calories 323 calories
Carbohydrate 34g
Dietary fiber 6.6g
Sugar 6.1g
Fat 17g
Saturated fat 2.9g
Protein 10.8g

Fruit and Vegetable Juice
Orange and kumquat sparkling water

Oranges 2pcs
Kumquat 5 pieces
Sparkling water about 100ml

1. peel and cut the orange into pieces or peel off the flap.
2. Cut the kumquats in half.
3. Put the oranges and kumquats into the juicer
4. Then add the sparkling water.

Day13 / Lunch
Salmon and vegetable rice

This is a simple platter that can not be simpler. The vegetable used here is special, called Broccolini abroad, which is a mix of Western Blueberry and Kale. But that's okay, its nutrients are actually very similar to those of broccoli, so it can be completely substituted for each other. You can also consume 2 to 3 different vegetables here at the same time, and as long as the approach doesn't stack up too many calories, it won't affect the overall calorie count.

Salmon 70g
White rice 120g
Broccolini 150g
Cucumber 20g

Salt 3g
Salad oil 1 tsp
Soy sauce 1/2 teaspoon
Sugar 1g

1. Marinate salmon with 1g of salt for about 10 minutes, then wash with water to remove the salt from the surface.
2. Slice cucumber and marinate with 1g salt and sugar, then wash off excess salt and sugar when serving.
3. Heat oil in a frying pan, fry Broccolini until soft, add soy sauce to taste and a little salt to taste, serve with salmon on top of white rice.

Calories 382 calories
Carbohydrate 46g
Dietary fiber 4g
Sugar 3.9g
Fat 12.9g
Saturated fat 2g
Protein 21.1g

Hot and Sour Soup

I personally do love hot and sour soup. And when I was abroad, I drank almost all kinds of amazing versions of hot and sour soup, which opened my eyes and made me realize that I actually don't have to be too restrictive, as long as the basic principles remain the same, it's all good to drink. For example, it must be sour enough ...... spicy part to make a main meal instead of an appetizer soup, the heat is greatly cut, because you do not want to drink it after the appetite, right? Dried beans are an important role for hot and sour soup as a low-calorie meal.

Thick dried bean curd 100g
Fresh shiitake mushrooms 100g
Carrot 30g
Purple kale 20g
Chrysanthemum leaves 10g
Wood fungus (dried) 10g

Soy sauce 1 tbsp
Salt 2g
Vinegar 1 tsp
White pepper moderate amount
Water 450ml

1. Soak the fungus and cut it into shreds.
2. Wash dried tofu and mushrooms, slice them together, shred carrot and purple kale.
3. Put water in a pot, put dried tofu, mushrooms and fungus into it.
4. add soy sauce and salt and cook until soft.
5. add the shredded carrots and purple kale.
6. Finally, turn off the heat and put in the coronary leaves, vinegar and white pepper.

Calories 226 calories
Carbohydrate 30.6g
Dietary fiber 7.9g
Sugar 4.9g
Fat 4.4g
Protein 22.4g

Day14/ Breakfast
Kabocha mushrooms

Giant portabella mushrooms are used here for the cup. If you don't have any, you can substitute small round mushrooms and just make a few more. Fresh shiitake mushrooms are also perfectly fine. This small vegetable dish is served with an omelette and toast with less oil, which is not too high in calories and full of vegetables.

Bacon 5g
Kabocha 50g
Puerto Rican mushroom 1pc (about 80g)
Mozzarella 10g
Egg 1pc (about 50g)
Toast 25g

Salad oil 1/2 tsp
Salt to taste
Black pepper to taste

1. Stem the portabella mushrooms, turn them over and spread them with bacon.
2. Thinly slice the knotweed into the mushroom cup, sprinkle a little salt and spread the mozzarella.
3. preheat the oven to 180 degrees and bake for about 15 minutes.
4. Meanwhile, add oil to a small frying pan and fry the eggs on low heat.
5. Toast and sprinkle with black pepper.

Calories 249 calories
Carbohydrate 19.3g
Dietary fiber 2.2g
Sugar 4.8g
Fat 12.8g
Saturated fat 4g
Protein 15g

Fruit and Vegetable Juice
Carrot and golden melon juice

1 carrot
1/2 melon
Lemon 1/4

1. peel and cut the carrot and melon into pieces.
2. Put all the ingredients into a juicer and squeeze the juice.

Avocado Chicken Wrap

The almighty avocado is back. Avocado plays an important role here, not only adding fiber, low in fat, and increasing satiety, but also replacing the surprisingly caloric and unhealthy mayonnaise sauce. After all, it's really important to have a smooth texture to make the completely fat-free chicken and lettuce delicious.

Chicken breast 50g
Avocado 100g
Lettuce 30g
1 whole wheat burrito

Lemon juice 1 tsp
1 teaspoon of olive oil
Salt about 1g
Black pepper to taste

1. Boil the chicken breast until cooked, drain and tear it apart.
2. Mix the avocado with lemon juice, salt and black pepper and add to the chicken breasts to make the filling.
3. toss the lettuce with olive oil and salt.
4. Place the filling in a whole wheat tortilla and roll up.

Calories 389 calories
Carbohydrate 31.4g
Dietary fiber 10.1g
Sugar 3.1g
Fat 22.7g
Saturated fat 3.9g
Protein 18g

Ham and Tomato Salad

This is one of my favorite salads in the summer. The ingredients are so simple and the tomatoes are so addictive, it's so refreshing in the summer. Because summer tomatoes taste the best, slightly tart and sweet, they are a perfect match for the salty prosciutto. This is also a favorite Italian appetizer, but the Italian version has a lot of olive oil to mix with the tomatoes and uses slices of slipper bread that are brushed with oil and toasted, which are omitted here.

Tomatoes 150g
Prosciutto 35g
Basil leaves 5g
baguette 30g

Olive oil to taste

1. Slice or dice the tomatoes, chop the basil leaves and mix with the olive oil.
2. Tear the prosciutto into small slices and sandwich with the tomatoes.
3. Slice baguette and serve.

Calories 296 calories
Carbohydrate 21.7g
Dietary fiber 2.3g
Sugar 3.9g
Fat 19g
Saturated fat 3.5g
Protein 12.4g 

Baked Avocado Salad

Baked avocado with cheese may sound like an incredible amount of calories, but it is acceptable to eat it in the morning. The main reason is that it gives a longer metabolism time, and it is unlikely that you will be able to store it until the evening without digesting and metabolizing it, so you can eat it without worry.

1 egg (about 50g)
Avocado 1/2 (about 70g)
Surirat 6g
Salad greens 30g

1 teaspoon olive oil
Lemon juice 1/2 tsp salt moderate
black pepper to taste

1. Cook the eggs in boiling water.
2. Sprinkle the avocado with salt and black pepper, spread with mozzarella and place in the oven on high heat for 5-6 minutes.
3. Mix the olive oil with the lemon juice and a little salt to make a sauce and pour it over the salad.

Calories 248 calories
Carbohydrates 7.5 grams
Dietary fiber 4.9g
Sugar 0.7g
Fat 20.8g
Saturated fat 4.5g
Protein 9.7g

Fruit and Vegetable Juice
Red Grapefruit and Orange Combo Juice

1/2 red grapefruit
Orange 1pc
Broccoli root 1pc
Cabbage heart 1/4pc
Water radish 1pc
Lemon 1/4

1. peel and cut the red grapefruit and orange into pieces.
2. Blanch the cabbage hearts and broccoli root and cut them into pieces.
3. Put all the ingredients into a juicer and squeeze the juice.

Day15 / Lunch
Noodles with clams in white wine sauce

The noodles with white wine sauce and seafood can be made according to personal preference, without clams, shrimp or mussels, as long as the seafood is fresh, it is really good. This noodle dish uses white wine to its fullest extent. Although the alcoholic calories are amazing, the alcoholic content of the wine is relatively low, so the calories are within an acceptable range and can be eaten without worry. And in fact, the alcohol evaporates during the cooking process, but it is just difficult to measure the amount of alcohol evaporated, so all the alcohol calories are counted here. As you can imagine, the amount of calories you consume should be less than the amount you see now, and the value of this amount reduction should be reflected in the carbohydrate figure.

Spaghetti (dry) 70g
Clams (in shell) 100g

dry white wine 100 ml
1/2 tbsp of extra virgin olive oil
Garlic clove 1 clove
Salt 1g
Freshly chopped parsley moderate amount
Pepper to taste

1. Thinly slice or mince the garlic cloves and rinse the clams.
2. boil a pot of water and cook the spaghetti with salt for about 5 minutes.
3. Put olive oil in a frying pan and pop the garlic to make it fragrant.
4. add the clams, pour in the dry white wine, cover and simmer until the clams open.
5. when the clams are fully opened, remove the spaghetti and add it to the clam skillet.
6. season with salt and pepper.
7. Serve on a plate and sprinkle with chopped parsley.

Calories 493 calories
Carbohydrate 61.5g
Dietary fiber 2.2g
Sugar 4.6g
Fat 8.8g
Saturated fat 1.2g
Protein 21.9g

Duck breast salad in oil

Duck in oil is a classic French dish, but now the meaning of oil has been expanded so that the duck meat is slowly cooked using the fat from the skin of the duck breast, which is full of fat aroma and not very greasy, as it is done here. It is difficult to calculate this calorie precisely because if we count the duck breast with skin, there is obviously so much oil that is fried out and not eaten, but it is too aggravating to calculate this way. So the calculation here is the sum of the calories from the skinless duck breast plus 1½ tbsp of duck fat. Because of the duck fat, there is no need to add more oil to make the salad dressing.

1 piece of skinless duck breast (about 150g)
Salad greens 40g
Water radish 20g

Lemon juice 1/2 tsp
Wine vinegar 1/2 tsp
Salt to taste
Black pepper to taste

1. Dry the skinned duck breasts, slash the skin side down and place in a pan, sprinkle salt and black pepper to taste.
2. Lower the heat to force out the fat from the skin until the duck is 80% cooked.
3. remove the excess fat from the duck with kitchen paper and slice.
4. Mix 1½ teaspoons of duck fat with wine vinegar and lemon juice to make a sauce and set aside.
5. Thinly slice the water radish and toss with the salad greens and drizzle with some of the sauce.
6.Place the duck breast on top.

Calories 370 calories
Carbohydrate 2.2g
Dietary fiber 0.6g
Sugar 0.4g
Fat 25.5g
Saturated fat 8.4g
Protein 30.9g 


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