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Simple 30-Day Weight-Loss Meal Plan | Lose up to 10 pounds by just follow up this meal plan --- Day 19-20 →

Day19/Breakfast
Vegetarian spring rolls

Pre-wrap the stuffing for the vegetarian spring rolls, then fry them in the morning and eat them. If you fry them, the calorie count goes up a lot, so it is better to fry them. When we calculate the calories, we will include the oil used for frying the spring rolls.


Ingredients
Chinese chives 150g
Dried beans 100g
Carrot 30g
Spring roll skin 8 sheets


Seasoning
Salad oil 1 tsp
Soy sauce 1 tbsp
Water 20ml
1 tsp cornstarch


Steps
1. Shred the dried beans and carrots.
2.Wash and cut the leeks into pieces.
3. Heat oil in a pan, stir-fry the ingredients and drizzle with soy sauce.
4.Turn off the heat, mix the cornstarch with water and pour it into the pan to thicken the mixture.
5. divide the slightly cooled filling into 8 spring roll wrappers and wrap them up.
6. The next day, take out 4 spring rolls and fry the skin in 1 teaspoon of oil.

Calories for 4 spring rolls.
Calories 294 calories
Carbohydrate 30g
Dietary fiber 3.2g
Sugar 0.7g
Fat 14.1g
Saturated fat 0.9g
Protein 12.9g


Green Juice Milk
Green juice milk is obtained by brewing green juice powder with hot milk.

Day19/Lunch
Okra fried rice

Okra is rich in pectin, and its mucus protects the stomach lining and promotes gastric juice secretion. This fried rice dish is a quick version, using ready-made rice, not fried raw rice. However, the rice needs to have a high starch content, otherwise it won't be sticky when fried.


Ingredients
White rice 120g
Okra 50g
Onion 30g
Chicken sausage 20g
Parmesan cheese 6g


Seasoning
Chicken stock 120ml
Olive oil 1 teaspoon
tsp salt moderate
Black pepper to taste


Steps
1. Finely chop the onion, slice the okra and set aside the chicken sausage.
2. Heat oil in a pot, add onion and sauté, add white rice and okra and stir-fry.
3. gradually add the chicken stock, stir-fry until the rice becomes sticky, then add the chicken sausage.
4. Sprinkle with Parmesan cheese, salt and black pepper.

Calories 306 calories
Carbohydrate 42.2g
Dietary fiber 2g
Sugar 1.9g
Fat 11g
Saturated fat 1.7g
Protein 9.5g

Day19/Dinner
Tomato Mustard Noodle

When you eat it by yourself, you can chop the tomatoes finely and it will become a beautiful sauce, and it is very refreshing to eat after mixing with the noodles. Because it is vegetarian, it is low in calories and quick to make.


Ingredients
Tomato 150g
Noodles (dried) 50g
Seasoning
Wasabi 2g
Sesame seeds 2g
Shiso leaves 2 pieces
Sushi soy sauce 1.5 tsp
Warm water 100ml
Salt about 1g
Sugar 1g
Steps
1. Boil the noodles in a pot, drain in cold water, roll them into small rolls and put them away.
2. Finely chop the tomatoes, shred the shiso leaves and place them on the noodles.
3. Mix wasabi, sushi soy sauce, warm water, salt and sugar together and pour over the noodles.
4. Sprinkle with sesame seeds.


Calories 223 calories
Carbohydrate 44.6g
Dietary fiber 2.3g
Sugar 4.1g
Fat 1.3g
Saturated fat 0.2g
Protein 9.2g

Day20/ Breakfast
Platter

The advantage of eating a combination platter for breakfast is the convenience, no need to use any pots and pans, spoons, very fast and convenient. In fact, it really doesn't take much effort or thought to make a rich, calorie-controlled breakfast in the morning.


Ingredients
Greek plain thick yogurt 70g
5 strawberries
1 egg (about 50g)
Salad greens 20g


Seasoning
Honey 1.5 tsp
Olive oil 1/2 tsp
Wine vinegar 1/4 tsp


Steps
1. Boil the eggs.
2、Greek plain thick yogurt drizzled with honey and strawberries.
3. Mix olive oil with wine vinegar and pour over the salad.

Calories 204 calories
Carbohydrate 15.4g
Dietary fiber 0.8g
Sugar 13.6g
Fat 10.4g
Saturated fat 3.8g
Protein 13.2g


Fruit and Vegetable Juice
Winter Pumpkin Orange Pear Juice


Ingredients
Orange 1pc
1 pear
2 large pieces of southeastern pumpkin


Steps
1. wash and peel the fresh pumpkin and cut it into cubes (you can also blanch it slightly).
2. Peel and cut the orange and pear into pieces.
3. Put all the ingredients into a juicer and squeeze the juice.

Day20 / Lunch
Dried scallop and inari sushi

Inari sushi is the most home-made Japanese sushi with oil and bean skin, named after the Inari Shrine where the fox is worshipped. Instead of making vinegared rice, this sushi is made with soaked dried scallops and carrots cooked and mixed with brown rice.


Ingredients
8 tofu buns
Brown rice 250g
Dried scallops (dried) 20g
Carrot 40g


Seasoning
Soy sauce 1 tbsp
Salt 2g
Sugar 1.5 tsp
Water about 200ml


Steps
1. In a small saucepan, add all the seasonings.
2. Cook the tofu packets over low heat until slightly tasty and remove from the pot.
3. Dice carrots and add them to the soup pot with the soaked and torn dried scallops, cook the carrots and dried scallops until soft and reduce the juice.
4. Mix the dried scallops and carrots with the brown rice and stuff them evenly into the fried tofu buns.
5. 371 calories of sushi only 54.9 grams of carbohydrates

Dietary fiber 2.9g
Sugar 6.3g
Fat 9g
Saturated fat 1.3g
Protein 18.9g

Day20/Dinner
Spring Rain Salad

You're all familiar with this name, it's a classic salad from Late Night Eats. My salad has all the same ingredients, but the dressing is slightly different. A salad made with vermicelli is really not that high in calories.


Ingredients
Shinjuku rice noodles (dry) 50g
Sliced ham 20g
Egg 1 (about 50g)
Cucumber 30g
Sesame seeds 2g


Seasoning
Salad oil 1 tsp
Avocado oil 2 tsp
Yuzu vinegar 2 tsp
Salt 1g
Sugar 1g


Steps
1. Soak the rice noodles in boiling water, cook briefly, then drain.
2. Fry the eggs in 1 tsp salad oil and cut into shreds.
3、Slice ham and cucumber.
4. Mix all ingredients except salad oil.
5.Toss with rice noodles, shredded ham, shredded cucumber and shredded egg, sprinkle with sesame seeds.

Calories 366 calories
Carbohydrate 46.4g
Dietary fiber 0.4g
Sugar 1.7g
Fat 15.5g
Saturated fat 2.7g
Protein 10.5g


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