During the period of muscle gain and fat loss, you can customize three meals to help you achieve your weight loss goals. The combinations need to be rich and avoid an overly single diet structure. Only in this way will the fat loss effect be good, and the body's nutritional supplement will be more balanced. And easy and convenientdinner recipes are an important part of it.

You may think that making fitness meals takes little time and is very troublesome, so many people give up as soon as they try it. In fact, there are recipes that are simple and convenient to make. Today I will teach you how to make fat-reducing dinner recipesAfter completing the period, you can even do it for your family after learning it:

​Staple food

For staple food, we have always believed that low GI and high dietary fiber should be the selection criteria, and can be eaten in appropriate thickness~

The staple foods we chose this time include cereals and potato stems, including: quinoa, black rice, barley, brown rice, white rice, corn and purple sweet potatoes. Insist on eating different staple foods for each meal, and the fat-reducing meals can also be rich.

​Protein

Protein is mainly divided into animal protein and plant protein.

Different meats have different protein contents: donkey meat ≥ beef ≥ fish and shrimp ≥ chicken, sheep ≥ lean pork ≥ duck meat. The protein content in eggs is similar to that of pork and duck.

The main sources of plant protein are soybeans, soy products, and vegetables (bean sprouts, broccoli, etc.)

​Vegetables

In summer, you can choose some vegetables that can clear away heat and relieve heat. Anyway, you can’t go wrong with more varieties!

　DAY 1

Black rice, fried chicken breast, asparagus

Calories: 396 calories

​Ingredients

150g black rice

Chicken breast 110g

Asparagus 130g

Add cooking wine, salt, light soy sauce, and black pepper to the chicken breast, marinate it for a while, then fry it until cooked through;

Remove the roots of asparagus, cut it, fry it and put it on a plate.

​DAY 2

Corn, fried egg, cold cucumber

Calories: 355 calories

Ingredients

Corn 130g

2 eggs

150g cucumber

Steam the corn and fry the eggs with salt;

Cut the cucumber into strips and add light soy sauce, balsamic vinegar, sesame oil, and salt for cold dressing.

​DAY 3

Quinoa rice, stir-fried beef and celery, watermelon

Calories: 330 calories

Ingredients

Quinoa rice 150g

Stir-fried beef and celery 150g

1 slice of watermelon

01丨Wash the celery and cut into strips; add starch, light soy sauce, cooking wine, salt and black pepper to the beef and marinate for a while

02丨Heat the pan, spray oil, add celery and beef in sequence, add a little salt and fry until cooked

​DAY 4

Brown rice, cold tofu, stir-fried baby cabbage

Calories: 440 calories

Ingredients

Brown rice 150g

120g tofu

Baby cabbage 120g

01丨Wash the baby cabbage, add a little salt to the pan and stir-fry; slice the tofu into pieces

02丨Mix the seasonings and pour it on the tofu

​DAY 5

Barley rice, steamed shrimp with garlic, stir-fried green beans

Calories 341 kcal

Ingredients

Barley rice 130g

150g prawns

120g of green beans

01丨Tear off the tails of the prawns, slit the back to remove the shrimp lines, unfold them, and cut them twice with scissors to prevent the shrimps from curling up after steaming

02丨Pour in appropriate amount of light soy sauce, minced garlic, white pepper, and salt, steam until cooked; fry green beans until cooked

​DAY 6

Purple sweet potato, fried zucchini with colorful pepper, asparagus

Calories: 244 calories

Ingredients

Purple sweet potato 200g

100g zucchini

Colorful pepper 80g

Asparagus 100g

01丨Cut the bell pepper and zucchini into small pieces and stir-fry them

02丨Cut asparagus and fry until cooked, steam sweet potatoes until cooked

Summer is really here. When I walk on the road every day, I feel like a walking barbecue, right?

Making your own fat-reducing meal can help you better control your dinner diet. Because fat-reducing is the main purpose, you should mainly use vegetable and fruit salads when making them, so that the calorie intake will not be too high.

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