Healthy Recipe Weekly Schedule

This is a weekly recipe that I adjusted based on the "Dietary Guidelines for Chinese Residents 2022", more than half a year of home practice, and consulting nutrition friends. The core standards are "average daily intake of 12 kinds of ingredients, 25 kinds per week, cereals, potatoes and miscellaneous beans account for 30% of total calories, high-quality eggs "25% white, 35% fruits and vegetables, 10% oils and nuts." It can be used by ordinary families for daily consumption, fitness people to gain muscle and lose fat, and people with sugar control to adjust the proportion of staple food. I have personally tested that I will not get tired of it after eating it for 3 months. Even my picky 6-year-old child and grandma with high blood pressure can accept it.

Speaking of which, I have also stepped into the trap of healthy meals before. I thought that every meal must be boiled without oil and salt. I couldn't help but order spicy fried chicken for three days in a row. Later I realized that there is no need to be so extreme. As long as the ingredients are paired correctly, it is perfectly fine to add light soy sauce and a small amount of chili oil. After all, only recipes that can be adhered to for a long time are useful.

I usually choose the most time-saving combination on Monday and Tuesday. After all, I just go to work and don’t want to think about it too early. In the morning, I just take the ingredients that have been pre-processed the day before. Whole wheat bagels or half corn as the staple food, with a boiled egg and sugar-free soy milk. Before going out, I grab a handful of small tomatoes and put them in my bag, and I can finish it in 5 minutes. If you bring rice for lunch, the multigrain rice is stewed in advance on Sunday. The rice is mixed with a little quinoa and millet, packed into a 100g box of rice bricks and frozen in the refrigerator. Just heat it for 2 minutes when eating. The accompanying dish is pangasius that has been marinated in advance and fried in 5 minutes. Then fry some green leafy vegetables such as lettuce and spinach. It takes 10 minutes to prepare and pack it into boxes the night before. It is completely hassle-free. If you are building muscle, just increase the amount of rice by half and increase the protein to 150g. ； If you want to control sugar, remove the rice from multigrain rice and replace it with brown rice and mixed beans. ； If you are a vegetarian, replace the pangasius with tofu or chickpeas. The protein content is completely sufficient, so you don’t have to worry about nutritional deficiencies.

On Wednesday, I will deliberately change the taste to avoid getting tired of eating. For example, the main food is steamed sweet potatoes, and the egg whites are braised with soy sauce beef. One pot of braised vegetables can be eaten for three days. The vegetables are stir-fried with broccoli and some king oyster mushrooms. If you want something spicy, add half a spoonful of oil and spicy pepper. It is so fragrant that you don't feel like you are eating a "healthy meal" at all. Oh, by the way, a friend once told me that a healthy diet requires low carbs and abstaining from staple foods. I specifically asked my friends in the nutrition department. Unless it is short-term sugar control required by the doctor, ordinary people who do not eat staple foods for a long time are prone to hair loss, aunt disorder, and inattention. ； Of course, if you have had a physical examination and your blood lipids and blood sugar are normal, if you want to try ketosis, replace all cereals and potatoes with avocado and coconut oil. My colleague lost 20 pounds by eating this way for 3 months, but he regularly checks his blood lipids every month. It is not recommended for ordinary people to try it casually. After all, everyone’s physical condition is very different.

On Thursday and Friday, you can have something fresh to cheer up your mood. After all, it’s almost the weekend. For example, at noon on Thursday, make a shrimp-filled egg with some cold fungus. On Friday, the main dish is steamed yam, fried okra and some boiled shrimp. It’s so fresh that you don’t even need to add more seasonings. I usually cook very light dinners on weekdays, with half a corn or a small bowl of millet porridge, stir-fried vegetables, and occasionally a fried egg. After all, I don’t do much exercise at night, so eating too much can easily lead to accumulation of food, which makes lying in bed uncomfortable.

There is no need to rush on weekends, so we can cook a little more. On Saturdays, I usually make something for the whole family. I bake sugar-free purple potato oatmeal cakes with freshly squeezed corn juice in the morning. My kids can eat two big pieces every time and stew one for lunch. Tomato beef brisket, paired with some brown rice, and stir-fried water spinach. In the evening, keep it simple and cook vegetable and shrimp porridge with some cold cucumber. If you want to have dessert, make sugar-free yogurt mixed with blueberries and oatmeal crisps. It will satisfy your craving without too much burden. I usually get lazy on Sundays and stew corn ribs soup or radish and beef brisket soup for the whole family to drink together. Then I steam some pumpkin and sweet potatoes and serve with boiled cabbage hearts. The rest of the time is used to prepare the dishes for next week. I stew the multi-grain rice and pack it into portions and freeze them. Meat is cut and marinated and packed into portions. Vegetables are washed, drained and packed in zip-keeping bags. This saves a lot of time for cooking during the week.

Oh, by the way, I calculated that this recipe uses about 32 kinds of ingredients per week, which fully meets the 25 kinds of ingredients per week required by the dietary guidelines, and they are all readily available in supermarkets and markets, so there is no need to buy the particularly expensive imported ingredients. In fact, you really don’t need to think about healthy eating too complicated, you don’t need to accurately count calories to single digits every day, and you don’t have to force yourself to eat dishes you don’t like. As long as the nutritional ratio is right, it’s perfectly fine to eat fried chicken and drink a cup of milk tea if you are craving for it occasionally. After all, eating happily is the most important thing.