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Simple 30-Day Weight-Loss Meal Plan | Lose up to 10 pounds by just follow up this meal plan --- Day 16-18

Day16/Breakfast
Vanilla potatoes

By making full use of the smell of herbs, you can reduce your dependence on the flavor of fats and oils. By adding aromatic vegetables like onions, stir-fried vegetables will not become tasteless.


Ingredients
Baby potatoes 100g
Onion 30g
1 egg (about 50g)


Seasoning
Sage 5g
Olive oil 2 tsp
Salt moderate amount
black pepper to taste


Steps
1. Cut the potatoes into long strips and shred the onion.
2. Heat the oil in a skillet over high heat and sauté the potatoes and onions until soft.
3. Add the chopped sage, salt and black pepper to taste and serve.
4. Use the same pan to fry the eggs over low heat and serve on a plate.

Calories 240 calories
Carbohydrate 20.9g
Dietary fiber 2.6g
Sugar 2.2g
Fat 13.8g
Saturated fat 2.8g
Protein 8.6g


Green juice tea
The green juice tea here is brewed with green juice powder.



Day16/Lunch
Cold Noodles with Seasonal Vegetables

In this dish, the amount of noodles was reduced to maintain the taste of the sauce, and green leafy vegetables and sprouted vegetables were used to fill in. The water used to blanch red amaranth was used to cook the noodles, which turned a pretty pink color.


Ingredients
Green bean sprouts 100g
Red amaranth 30g
Fine noodles (dry) 50g
Sliced ham 20g


Seasoning
Soy sauce 1 tsp
Sesame sauce 8g
Chili oil 1/2 tsp
Salt 1g
Sugar about 1/4 tsp
Water 10ml


Steps
1. Blanch the green bean sprouts and red amaranth separately.
2、Cook the thin noodles in a pot and drain them.
3、Slice the ham into thin slices.
4.Stir all the ingredients together and mix well with the noodles and vegetables.


Calories 317 calories
Carbohydrate 46.7g
Dietary fiber 2.9g
Sugar 4.3g
Fat 8.7g
Saturated fat 1.5g
Protein 15.5g

Day16/Dinner
Handmade Caesar Salad

The homemade Caesar salad dressing is not only flavorful, but also easy to calculate and control the calories, which is healthier than the commercially available dressing with a base of mayonnaise. Only 35ml of this dressing was used in the end.


Ingredients
Lettuce 50g
Toast 1 slice (30g)
Parmesan cheese 10g
Raw egg yolk 1pc


Seasoning
Dijon yellow mustard 1.5 tsp
Olive oil 75 ml
Lemon juice 1 tsp
American style soy sauce 1 tsp
Wine vinegar 1 tsp
Garlic 2 cloves
Salt to taste


Directions
1. Peel and crush the garlic and set aside.
2. Beat raw egg yolks with Dijon mustard, drizzle in olive oil while stirring, add lemon juice, stir well and add American soy sauce and wine vinegar to make salad dressing.
3. Place the toast in a skillet and cook over low heat without oil until fragrant, remove and dice.
4. Place the lettuce on a plate, pour 35g of dressing over it, add the croutons and finally grate the Parmesan cheese on top and sprinkle with salt.


Calories 339 calories
Carbohydrate 19.1g
Dietary fiber 1.5g
Sugar 2.3g
Fat 25.7g
Saturated fat 5.2g
Protein 8.2g

Day17/Breakfast
Super Mushroom Omelet

This dish has a lot of mushrooms because they shrink when fried, so the egg mixture of one egg is enough to fry them.


Ingredients
White mushroom 159g
Egg 1 (about 50g)
Potatoes 70g


Seasoning
Salad oil 1 teaspoon
Salt moderate amount
Black pepper to taste


Steps
1. Slice the white mushrooms.
2. Heat the potatoes in a microwave steamer for about 6 minutes.
3. Heat the oil in a skillet and fry the mushrooms until soft and fragrant.
4. beat the eggs, turn the frying pan to low heat and pour in the egg mixture.
5. When the egg mixture is solidified, sprinkle salt and black pepper to taste.


Calories 198 calories
Carbohydrate 17.5g
Dietary fiber 3g
Sugar 3.2g
Fat 9.8g
Saturated fat 2g
Protein 12.3g


Fruit and Vegetable Juice
Kabocha Red Grapefruit Juice


Ingredients
1/2 carrot
1 yellow gourd
1 red grapefruit


Steps
1. peel and cut the carrot into pieces.
2. wash and cut the melon into pieces.
3. peel and cut the red grapefruit into pieces.
4. Put all the ingredients into a juicer and squeeze the juice.



Day17 / Lunch
Yangchun Noodles


All Yangchun noodles are almost always very low in calories, as the absence of meat and fat would make it so. The point of this dish is to take out some of the noodles and add enoki mushrooms to increase the amount of vegetables.

Ingredients
Green bean sprouts 50g
Enoki mushroom 100g
Fine noodles (dry) 70g
Egg 1 (about 50g)


Seasoning
Salad oil 1 tsp
Soy sauce 1 tbsp
Salt 2g
Water 300ml


Steps
1. Boil a pot of water and blanch the green bean sprouts and enoki mushrooms.
2.Boil the fine noodles in a pot.
3. put salad oil in the skillet and fry the eggs.
4. Take a large bowl and mix the sauce ingredients except the salad oil.
5. In a large bowl, add the noodles, vegetables and fried egg.

Calories 406 calories
Carbohydrate 61g
Dietary fiber 2.8g
Sugar 0.7g
Fat 9.6g
Saturated fat 1.9g
Protein 19.9g



Day17/Dinner
Cheese and Mushroom Cup

This is the lazy way, following the method of making a cup with large mushrooms, so that the amount of vegetables is basically satisfied. A small amount of rice with seafood and cheese, the nutrients are balanced.


Ingredients
Puerto Rican mushroom medium 2 (about 120g)
Rice 100g
Salmon fillet body 50g
Mozzarella 20g


Seasoning
Salt 2g
Black pepper moderate amount


Steps
1. Preheat the oven to 200 degrees.
2、Wipe the Puerto Rican mushrooms and remove the stems, sprinkle the inside with a little salt.
3. Fill with rice, press it firmly and spread the salmon slices.
4. sprinkle with salt and black pepper again and spread with mozzarella.
5. Bake in the oven for about 10 minutes.

Calories 308 calories
Carbohydrates 33.7g
Dietary fiber 1.6g
Sugar 3.2g
Fat 10.5g
Saturated fat 3.9g
Protein 19.3g

Day18/Breakfast
Bamboo shoot congee

Bamboo shoot congee is easy to make, and it can be operated by rice cooker, and it can also be operated by reservation. It is quite satisfying to have a bowl of congee after waking up in the morning. I didn't serve it with other staple foods, the congee was thick and I used oiled tofu to add fat.


Ingredients
Black millet 30g
White rice 120g
Carrot 50g
Bamboo shoots 100g
Oil tofu 50g
Salt moderate amount (about 2g)


Steps
1. cut carrots and bamboo shoots into small pieces and set aside.
2. finely shred the oiled tofu.
3.Put it in a pot with black millet and white rice with salt.
4. Press the cooking button to make a reservation.

After dividing the congee into 5 portions, the calories per portion are
Calories 142 calories
Carbohydrate 26.3g
Dietary fiber 1.5g
Sugar 1g
Fat 2.2g
Saturated fat 0.3g
Protein 4.1g


Fiber powder strawberry milk
Ingredients
Fiber powder 1g
Strawberry 3pcs
Milk 200ml


Steps
1. Cut the strawberries into pieces.
2. Put all the ingredients into a blender and mix well.

Day18/Lunch
Mini beef burger

Because I made them myself, they are super mini. But the calorie count is still over 500 calories. So you can imagine how much calories are in commercially available burgers.


Ingredients
Mini round buns 2 pieces (80g)
Ground beef 100g
Onion 100g
Lettuce 10g


Seasoning
Steak marinade 1/2 teaspoon
tsp salt moderate
Black pepper moderate amount
Salad oil 1 teaspoon


Steps
1. Sprinkle the ground beef with the steak marinade, mix well and form 4 patties.
2. Brush the skillet with salad oil and fry the patties.
3. Slice onion thickly and fry in the same pan, season with salt and black pepper.
4. Break the mini dough bread and layer with lettuce, meatloaf and onion.


Calories 515 calories
Carbohydrate 55.1g
Dietary fiber 3.6g
Sugar 8.7g
Fat 15.4g
Saturated fat 4.3g
Protein 37.4g

Day18/Dinner
Quinoa salad with cod

Quinoa is not considered a grain, but only a pseudo-grain. It is very rich in protein, as well as an amazing amount of B vitamins and fiber, making it a real energy food. Quinoa must be soaked for at least 2 hours before cooking to make it soft.


Ingredients
Quinoa 30g
Salad greens 30 g
Alfalfa sprouts 10 g
Cod 100g


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


Steps
1. Put the soaked quinoa in a small pot of cold water and cook for 15-20 minutes, then spread on a plate.
2、Sauté the cod in a skillet with salt and black pepper.
3. Drizzle olive oil, wine vinegar, lemon juice and a pinch of salt over alfalfa sprouts, salad greens and quinoa.

Calories 305 calories
Carbohydrates 20.5 grams
Dietary fiber 2.5g
Fat 11.6 g
Saturated fat 1.6 g
Protein 28.2g

 


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