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Simple 30-Day Weight-Loss Meal Plan | Lose up to 10 pounds by just follow up this meal plan --- Day 8

Vegetarian steamed dumplings

The advantage of vegetarian steamed dumplings is that there are more options when dealing with the fats and oils that enhance the taste of vegetarian dishes because you don't have to consider the calorie-hogging meat proteins and fats. Also, since a lot of vegetables are put in, the nutrient richness is full. The advantage of using commercially available dumpling skins is that they are uniform and thin in weight, while homemade ones are generally thicker, which makes it difficult to put in a lot of filling, thus affecting the ratio of starch to other nutrients. Here we would like to have less weight of starch, and if we can use thin skins to wrap a little more filling, this is the way to go. Of course, you can roll out your own 10g dumpling skins.

Shinjuku rice flour 20g
Dried wood fungus 10g
Dried shredded 50g
Chives 50g
2 eggs
Large dumpling skin 20 sheets

1 tbsp sesame oil
Salad oil 1 tbsp
Salt 2g
1 tsp soy sauce

1) Soak and soften the new bamboo rice noodles and dried fungus and chop them.
2) Chop dried shredded pork and chives.
3) Beat the eggs and scramble them in a pan with 1 tbsp salad oil and chop them.
4) Stir-fry the ingredients in steps 1 and 2 in 1 tbsp sesame oil and mix with the eggs and salt and soy sauce to make the filling.
5) Divide the filling evenly among 20 dumpling skins, wrap and freeze in the refrigerator.
6. Take out and steam for 6 minutes on high heat.

Calories of 4 dumplings 228 calories
Carbohydrate 29.7g
Dietary fiber 1.6g
Fat 8.4g
Saturated fat 1.3g
Protein 8.6g

Fruit and Vegetable Juice: Purple Kale and Pineapple Juice
1 carrot
Purple kale leaves 2 pieces
1/4 pineapple

1. peel and cut the carrot into pieces.
2. Blanch the purple kale leaves in boiling water for 10 seconds and chop them.
3. cut the pineapple against the grain.

Day8 / Lunch
Kimchi and Tofu Soup

Small onion 15g
Kimchi 50g
Korean style tofu 150g
Baby vegetables 150g
White rice 120g
Seaweed 2g

Korean dashi 10g
1 tsp soy sauce
Salt moderate amount
Water 750ml

1. Slice the onion, tear the kimchi and cut the tofu into pieces.
2. put water in a pot, put small onion and kimchi and bring to a boil.
3. add salt, Korean soy sauce and soy sauce.
4. add tofu and baby vegetables and cook over low heat until tasty.
5. Serve white rice with seaweed.

Calories 451 calories
Carbohydrate 52.4g
Dietary fiber 7.2g
Sugar 2.6g
Fat 13.9g
Saturated fat 2g
Protein 32.5g

Day8 / Dinner
Cod fish and vegetable cakes

Cooked cod fish pieces 60g
Frozen sweet green beans 50g
Kale with spores 50g
Carrots 15g
Roasted sesame seeds 3g
Plain flour 50g

Cooking wine 1 tsp
Salt 1.5g
Black pepper moderate amount
Chili powder 1/2 tsp
Salad oil 2 tsp
Water 70ml

1. Shred the spore kale and carrots.
2.Mix all ingredients except salad oil and seasonings to form a batter.
3. Heat a small non-stick frying pan with a little oil with a brush, add 1/5 to 1/4 of the batter and fry on medium heat for about 2 minutes, turning over.
4. Fry until the other side is slightly crispy and fragrant.

Calories 413 calories
Carbohydrate 52.2g
Dietary fiber 6.8g
Sugar 4.4g
Fat 11.8g
Saturated fat 1.1g
Protein 23.8g


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