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Simple 30-Day Weight-Loss Meal Plan | Lose up to 10 pounds by just follow up this meal plan --- Day 4

Day 4: Drink three glasses of water first after waking up in the morning

 

Breakfast: Avocado & Egg Brown Rice Bowls & Cucumber and orange juice

Ingredients

brown rice

egg (which can eat in raw)

roasted brocoli

pickled ginger

avocado

sesame seeds

scallions

tamari

nori

 

Cucumber. One stick

Orange 2 pcs.

1/4 lemon

 

Seasoning

Lemon juice. 2 teaspoons

Pepper and salt

Soy sauce

 

Steps

  1. cook the brown rice and when rice is ready, portion it into bowls, and crack an egg over it.
  2. Stir the egg into rice until the egg is fully incorporated.
  3. Stir in a splash of tamari, also add the soy sauce into it.
  4. Top your rice bowl with scallions, sesame seeds, and nori. A slide of avocado, and the pickled ginger.

 

 

  1. Cut the three juice ingredients into pieces and put them in a juicer to extract the juice.

 

Calories: 422 calories

Carbohydrate: 46.7g

Dietary fiber 5.8g

Sugar 0.1g

Fat 16.3g

Saturated fat 5.7g

Protein 22.4g

 

 

 

LaunchChrysanthemum coronarium potato brown rice ball

Chrysanthemum coronarium potato brown rice ball

Ingredients

Chrysanthemum coronarium. 100g

Potatoes. 100g

Roasted sesame seeds. 5g

Brown rice. 150g

Sushi seaweed. 1/2 sheet

 

Seasoning

Salt

Sesame oil 1 tsp

 

Steps

  1. wash and blanch the chrysanthemum, squeeze out the water and chop it, mix it with salt and sesame oil.
  2. steam or put the potatoes in the microwave oven and mash them after they are cooked.
  3. Mix brown rice with mashed potatoes, chopped chrysanthemum and toasted sesame seeds together with sesame seeds, and then knead into rice balls.
  4. Wrap the outer layer of rice balls with sushi seaweed for decoration.

 

 

Calories: 378 calories

Carbohydrate: 67.7g

Dietary fiber 7g

Sugar 1.2g

Fat 7.9g

Saturated fat 1.1g

Protein9.7g

 

 

DinnerSmoked salmon and cucumber flower salad

Smoked salmon and cucumber flower salad

Ingredients

Cucumber flowers. 50g

Salad greens. 40g

Smoked salmon 50g

 

Seasoning

Olive oil. 2 tsp

Avocado oil. 1/2 tsp

Oil and vinegar. 1/2 tsp

Lemon juice. 1/2 tsp

Chopped parsley. 1/2 tsp

 

Steps

  1. Wash cucumber flowers lightly and drain well
  2. chopped smoked salmon
  3. mix olive oil, avocado oil, wine vinegar, lemon juice and chopped parsley to make a sauce.
  4. toss the cucumber flowers, salmon and salad greens with the sauce.

 

Calories: 181 calories

Carbohydrate: 4.2g

Dietary fiber 0.4g

Sugar 0.4g

Fat 13.8g

Saturated fat 2.1g

Protein 10.8g

 


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