Women's Intermittent Fasting Week 1-2 Diet Plan
Intermittent fasting on the second day of the first week.
If you want a nutritious and satisfying breakfast that won't make you gain weight, then I think a cup of mung bean milk will definitely meet your requirements.
Intermittent fasting should still provide sufficient nutrition!
Mung beans: Mung beans contain protein, carbohydrates, dietary fiber, calcium, iron, vitamin B₁ and vitamin B₂, etc., and have the effects of clearing heat and relieving summer heat, promoting diuresis and reducing swelling, moisturizing the throat and relieving cough, and improving eyesight and lowering blood pressure.
Spinach: Spinach can nourish yin and moisten dryness, promote bowel movement, replenish blood and stop bleeding, clear heat and lower qi. It has certain therapeutic effects on symptoms such as insufficient body fluids, gastrointestinal disorders, thirst, constipation, hemorrhoids, anemia, hematochezia, and high blood pressure.
Eggs: Eggs are rich in DHA, lecithin, and lutein, which are beneficial to the nervous system and physical development. They can improve brain function, enhance memory, and promote liver cell regeneration.
Green bean milk calories: 32 kcal
Ingredients: 100g soaked mung beans
practice:
1. Pour the mung beans that have been soaked for 3 hours into a large bowl, add water and wash them clean, drain the water, and then pour them into a soy milk maker.
2. Add water to the water level line, close the soymilk maker, select the "Grains" program, then select the "Start" button to start the soymilk maker. After the soymilk maker has been running for about 15 minutes, turn off the power and filter out the soy pulp.
3. Pour the soy milk into a bowl and it's ready to drink.
Vermicelli with spinach
Ingredients: 130g spinach, 20g glass noodles, sesame seeds, light soy sauce, salt, vinegar, and sesame oil (all in appropriate amounts)
practice:
1. Blanch the spinach and then rinse it with cold water. Cook the glass noodles and rinse them with cold water.
2. After mixing the two ingredients, add a little sesame seeds, 1 tablespoon of light soy sauce, a little salt, half a tablespoon of vinegar, and 1 tablespoon of sesame oil. Mix well and garnish with shredded carrots.
Minced meat and egg custard
Ingredients: 50g minced meat, 2 eggs, a pinch of minced ginger, chopped green onion, and salt.
practice:
1. Add a little minced ginger, chopped green onion, and salt to the minced meat for seasoning.
2. Beat the eggs and stir well, then add an appropriate amount of water until the egg mixture is no longer sticky.
3. Pour the minced meat into the beaten egg mixture and steam for about 15 minutes.
Day 1 of Week 2: Intermittent Fasting
Dinner is a combination of salad and vegetable and fruit juices, carefully prepared as a healthy and delicious meal for one person, with no oil or sugar, so there's no need to worry about extra calorie intake.
Intermittent fasting should still provide sufficient nutrition!
Cauliflower: Cauliflower can effectively supplement the nutrients needed by the body, thereby improving physical fitness and immunity, and has the effect of strengthening the body.
Avocado: Avocados are a good source of folic acid, an important vitamin that can prevent birth defects in fetuses and reduce the risk of cancer and heart disease in adults.
Cucumber: Cucumbers contain cucurbitacin C, which can enhance the body's immune function. Regular consumption of cucumbers can help fight tumors.
Avocado Spinach Salad
Ingredients: 100g avocado, 80g spinach leaves, 40g cherry tomatoes, 15g walnuts, 10g yogurt
practice:
1. Peel and pit the avocado and cut it into chunks; wash the cherry tomatoes, remove the stems, and cut them in half.
2. Prepare a bowl, add avocado, cherry tomatoes, spinach leaves, and walnuts, pour in yogurt, and mix until well combined.
Calories in bicolor cauliflower: 50 kcal
Ingredients: 80g cauliflower, 80g broccoli, a pinch of salt, a little vegetarian mushroom braising sauce
practice:
1. Add salt to boiling water and mix well to make brine.
2. Wash the cauliflower and broccoli separately, cut them into small florets, blanch them in the salt water from step 1, then remove them and let them cool.
3. Pour the vegetarian mushroom braising liquid into a clay pot and bring it to a boil over high heat. Then add the two-colored cauliflower from step 2 and simmer over medium heat for 8 minutes.
Cucumber and pear juice
Ingredients: 150g cucumber, 100g pear, appropriate amount of purified water
practice:
1. Wash the cucumber, remove the flesh and cut it into even small pieces.
2. Wash the pears, keep the peel, remove the core, and cut them into chunks.
3. Put cucumber chunks and pear chunks into a juicer, add purified water, close the lid, and start the juicer to make juice.
4. Pour the squeezed vegetable and fruit juice into a glass and it's ready to drink.
Intermittent fasting on the second day of the second week.
Want to eat nutritiously without gaining weight? This is the way to go! Simple yet delicious dinner dishes-let's indulge in the wonderful flavors! They're super easy to make!
Intermittent fasting should still provide sufficient nutrition!
Pork: Pork contains heme iron (organic iron) and cysteine, which promotes iron absorption, and can improve iron deficiency anemia.
Lettuce: Lettuce contains a certain amount of trace elements zinc and iron, especially iron, which is easily absorbed by the human body. Regularly eating fresh lettuce can prevent iron-deficiency anemia.
Enoki mushrooms: Enoki mushrooms are a high-potassium, low-sodium food that can help prevent high blood pressure and lower cholesterol. They also contain a relatively complete range of essential amino acids, which can boost immunity.
Cabbage and enoki mushroom salad: 73 kcal
Ingredients: 200g Chinese cabbage, 80g enoki mushrooms, 20g rehydrated shiitake mushrooms, 10g bell peppers, salt, vinegar, and olive oil to taste.
practice:
1. Wash the cabbage, tear it into large pieces, blanch it and remove it from the water; wash the shiitake mushrooms, cut them into pieces and blanch them; remove the ends of the enoki mushrooms, wash them and blanch them; wash the bell peppers and cut them into strips.
2. Mix salt, vinegar, and olive oil to make a dressing.
3. Mix the cabbage, shiitake mushrooms, enoki mushrooms and seasoning sauce together, plate them and sprinkle with bell pepper strips.
Vinegar-dressed lettuce and shredded radish: 36 kcal
Ingredients: 80g lettuce, 120g white radish, a little minced garlic, chopped green onion, salt, and cooking oil.
practice:
1. Wash and peel the white radish and lettuce, slice them, and then shred them. Bring water to a boil in a pot, add salt and cooking oil, then add the shredded white radish and lettuce. Blanch until the ingredients are cooked and soft, then remove and drain.
2. Place the blanched ingredients in a dish, and sprinkle with minced garlic and chopped green onions.
Stuffed Cucumber
Ingredients: 90g minced meat, 120g cucumber, a pinch of salt, cornstarch, cooking oil, and pepper.
practice:
1. Wash the cucumber, peel it, and cut it into sections to make cucumber cups.
2. Mix minced meat with salt, cornstarch, oil, and pepper, and marinate.
3. Bring water to a boil in a pot, add cooking oil and cucumber slices, and cook until just tender. Remove from the pot.
4. After coating the inside of the cucumber cup with cornstarch, put in the minced meat.
5. Fill a steamer with water and bring it to a boil. Place the prepared ingredients in the steamer and steam for 5 minutes. Remove from the steamer and serve.