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Simple 30-Day Weight-Loss Meal Plan | Lose up to 10 pounds by just follow up this meal plan --- Day 2

Day 2:

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Breakfast: Green pepper and egg Onigili & Broccoli Pineapple Juice

Green pepper and egg Onigili

Ingredients:

Green pepper and egg rice balls
Green pepper 1pc
Egg 1pc
Brown rice 120g
Sushi seaweed 2 pieces

Broccoli Root One
Pineapple. 1/4pc
Pear. one

 

Seasoning:
Olive oil
Soy sauce

Steps:
1. chop the green pepper and set aside
2. Heat oil in a non-stick pan, beat the eggs and scramble them into the pan
3. Add chopped green pepper and soy sauce, stir fry
4. Stir fry and let cool, mix with brown rice and knead into rice balls
5. decorate with sushi seaweed

 

1. wash the broccoli root and put it in a pot of boiling water just off the heat for about half a minute and fish it out.
2. Cut the pineapple into small pieces
3. peel and cut the pear into pieces
4. Put all ingredients together in a juicer and squeeze the juice.

 

Calories: 357 calories

Carbohydrate: 35.4g

Dietary fiber: 1.2g

Sugar 1g

Fat 18.8g

Saturated fat 2.7g

Protein 10.3g + 28.1g(juice)

 

Launch:Stir-fried pasta with mushrooms

Stir-fried pasta with mushrooms

Ingredients:

Spaghetti 100g
Shiitake mushroom 100g
String beans 30g
Minced pork 60g
Garlic

Seasoning:
Salt 2-3g
Soy sauce 3 tsp
Olive oil 2 teaspoons
Water

Steps:
1. Pour pasta into boiling water and cook
2. slice mushrooms and shred string beans
3. Heat the pan with olive oil and sauté the garlic and minced pork to bring out the aroma
4. Add mushrooms and string beans and sauté to soften
5. add the cooked pasta
6. add a small amount of soy sauce

 

Calories: 496calories

Carbohydrate: 56.7g

Dietary fiber: 6.8g

Sugar 3.1g

Fat 22.5g

Saturated fat 5.4g

Protein 17.8g 

 

Dinner:Chicken breast and green bean salad

Egg and green bean salad

Ingredients:
Chicken breast 100g
Green beans 30g
Purple kale 50g
Salad lettuce 50g
Pine nuts 5g
Crushed cashew nuts 5g

Seasoning:
Basil oil 3 tsp
Oil and vinegar. 1 tsp
Black pepper and salt. moderate amount

 

Steps:
1. Marinate chicken breasts in basil oil
2. Boil green beans in hot water, strain into cool water
3. blanch the purple kale in hot water
4. toast the pine nuts and cashews in the oven for a while
5. make a salad dressing with basil oil and oil and vinegar
6. brown the chicken breasts on high heat and cut into pieces
7. Place all vegetables in a salad bowl and toss with dressing.
8. Add some black pepper and salt to taste.

 

Calories: 341calories

Carbohydrate: 11.9g

Dietary fiber: 3.3g

Sugar 3.8g

Fat 20.4g

Saturated fat 2.8g

Protein 30


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