Women's Intermittent Fasting Week 3-4 Diet Plan
Week 3, Day 1: Intermittent Fasting
Intermittent fasting has been popular for many years. In the height of summer, let's try intermittent fasting to achieve a more perfect figure and better health!
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; it is also rich in B vitamins, which can enhance physical strength.
Celery: Celery is high in iron, which can replenish the iron lost during menstruation in women. Eating it can prevent pale, dry, and dull skin, and can also make the eyes bright and the hair black and shiny.
Mushrooms: Mushrooms are rich in selenium, which can promote skin metabolism and delay aging. It is also easily absorbed by the body and is very effective in preventing wrinkles.
Cream of mushroom soup calories: 182 kcal
Ingredients: 120g mushrooms, 10g cilantro, 10g heavy cream, 20ml milk, 15g flour, salt, white pepper, butter, and olive oil (all in appropriate amounts)
practice:
1. Wash the mushrooms and slice them.
2. Heat a skillet, add butter and sliced mushrooms, sauté until softened, add milk and water, bring to a boil, then turn off the heat.
3. Once the mushroom soup has cooled, put it into a food processor and blend the ingredients thoroughly to create a smooth soup.
4. Wash the pot and reheat it. Add the butter and heat until melted. Add the flour and stir-fry evenly. Add the prepared soup and then the heavy cream. Bring the soup to a boil again. Add salt and white pepper. Transfer to a bowl, drizzle with olive oil, and garnish with cilantro and mushrooms.
Celery with vinegar
Ingredients: 150g celery stalks, 10g bell pepper, a pinch of salt
practice:
1. Wash the bell peppers and cut them into strips. Cut the celery stalks into sections.
2. Bring water to a boil in a pot, add celery stalks, stir well, cook briefly, add bell peppers, cook until the ingredients are just cooked through, remove, drain and set aside.
3. Pour the blanched ingredients into a bowl, add salt, and stir well until the ingredients are flavorful.
4. Take a plate, put the mixed vegetables in it, and arrange them on the plate.
Seaweed Egg Rolls
Ingredients: 2 eggs, 25g seaweed, appropriate amounts of scallions and salt, and cooking oil.
practice:
1. Wash the seaweed, chop the scallions, crack the eggs into a bowl, add chopped scallions and salt, and stir well.
2. Turn on low heat, pour some oil into a frying pan, pour the egg mixture evenly into the pan and spread it out to form a circle.
3. Once the eggs are golden brown on both sides, remove them from the pan and place them on a plate. Spread a layer of seaweed on top, roll up the egg pancake, and cut it diagonally into small pieces.
Day 2 of Week 3: Intermittent Fasting
In the morning, enjoy some fruit oatmeal to easily shed excess weight. A fun-loving soul and a light body go hand in hand. It can reduce excess sodium intake, lighten the burden on the cardiovascular system and kidneys, and prevent excess water retention.
Intermittent fasting should still provide sufficient nutrition!
Oats: Oats are rich in linoleic acid, which has auxiliary therapeutic effects on fatty liver, edema, and constipation. It is also very beneficial for the elderly to enhance their physical strength and prolong their lives.
Onions: Onions contain an antioxidant called selenium, which helps the body produce a large amount of glutathione, which can greatly reduce the incidence of cancer. The cysteine contained in onions can delay cell aging and prolong life.
Soybeans: Soybeans are rich in iron, which is easily absorbed and can prevent iron-deficiency anemia, especially important for infants and pregnant women; the zinc they contain can promote growth and development and prevent infertility.
Fruit Oatmeal
Ingredients: 50g rolled oats, 10g kiwi, 15g blueberries, 20g strawberries, 40ml milk
practice:
1. Peel and slice the kiwi; remove the stems from the washed strawberries and cut them into chunks; wash the blueberries and set aside.
2. Prepare a cup, put in oatmeal, add milk, and top with kiwi, strawberries, and blueberries.
Sesame and Onion Spinach
Ingredients: 200g spinach, 60g onion, a little sesame seeds, salt, and cooking oil.
practice:
1. Peel and wash the onion, then slice it into thin strips. Trim the roots off the cleaned spinach. Pour an appropriate amount of water into a pot, add cooking oil, then add the spinach, stir well, and blanch for half a minute.
2. Add the sliced onions, mix well, cook for another half minute, remove the blanched ingredients, and drain.
3. Place the cooked spinach and onions in a bowl, add salt, mix well, sprinkle with a little sesame, and serve.
White radish soy milk
Ingredients: 60g soaked soybeans, 50g white radish
practice:
1. Wash and peel the white radish, cut it into strips, and then cut it into small pieces.
2. Pour the soybeans that have been soaked for 8 hours into a bowl, add water and wash them clean, then drain the water.
3. Pour soybeans and white radish into the soy milk maker, add water, and wait for the soy milk maker to run for about 15 minutes (when a "beep" sound is heard) to make soy milk.
4. After filtering the soy milk, pour it into a bowl.
Day 1 of Week 4: Intermittent Fasting
Simple, nutritious, and delicious – these three keywords are enough to make me love this salad for dinner. Every ingredient exudes a fresh flavor. Intermittent fasting means low-fat, original flavor, and no burden on the stomach, making it a blessing for those who want to lose weight.
Intermittent fasting should still provide sufficient nutrition!
Cherry tomatoes: Cherry tomatoes contain vitamins A and C, which can prevent cataracts and have a certain preventive and therapeutic effect on night blindness; the lycopene they contain has the effect of inhibiting lipid peroxidation, which can inhibit macular degeneration and maintain vision.
Yam: Yam contains amylase, polyphenol oxidase and other substances, which are beneficial to the digestion and absorption functions of the spleen and stomach. It is a food and medicine that can gently nourish the spleen and stomach.
Mango: Mangoes are very rich in sugars and vitamins, especially provitamin A, which has the highest content among fruits and is good for eyesight.
Basil pork calorie count: 300 kcal
Ingredients: 150g pork, 10g basil pesto, 5g rosemary, 10g cherry tomatoes, 2g ground pepper, 2ml olive oil
practice:
1. Cut the washed pork into chunks.
2. Heat oil in a wok, add pork, and stir-fry until fragrant and crispy.
3. Transfer the stir-fried pork to a bowl, drizzle with basil pesto, sprinkle with ground pepper, garnish with cherry tomatoes, and garnish with rosemary.
Yam and Celery Salad
Ingredients: 50g yam, 100g celery, 100g black fungus, 20g bell pepper, a pinch of white vinegar, olive oil, and salt.
practice:
1. Wash the yam; peel it, cut it into diamond-shaped slices, and blanch it until just cooked.
2. Wash the black fungus and blanch it until cooked; wash the bell peppers and cut them into diamond-shaped slices.
3. Wash the celery, cut it into sections, blanch it until cooked, and set aside.
4. Arrange all the above ingredients on a plate, add olive oil, white vinegar and salt, and mix well.
Cherry tomato and mango juice
Ingredients: 135g mango, 90g cherry tomatoes
practice:
1. Wash the cherry tomatoes and cut them in half.
2. Peel the washed mango, remove the flesh, and cut it into small pieces.
3. Pour the chopped cherry tomatoes and mango flesh into the juicer, add an appropriate amount of purified water, cover the juicer, and start the juicer to blend until smooth.
4. Pour the juice into a glass and enjoy the fresh and delicious juice.
Day 2 of Week 4: Intermittent Fasting
Crisp green vegetables combined with protein-rich chicken breast make this a perfect breakfast or post-workout snack.
Intermittent fasting should still provide sufficient nutrition!
Chicken: The amino acid composition of chicken is very close to that required by the human body, and the fatty acids it contains are mostly unsaturated fatty acids, which are easily absorbed by the human body.
Cabbage: Cabbage is rich in sulforaphane, which can form a protective film against the erosion of external carcinogens, and can effectively prevent and fight cancer.
Water chestnuts: Water chestnuts have the highest phosphorus content among all stem vegetables. Phosphorus can promote human development; they also have a good effect of clearing heat and purging fire, which can both clear heat and generate fluids, and supplement nutrition.
Stir-fried chicken breast with ginger and bell peppers: 250 kcal
Ingredients: 120g chicken breast, 70g bell peppers, 90g sand ginger, cornstarch (as needed), pepper (as needed), scallions (as needed), a little cooking oil.
practice:
1. Cut the washed chicken breast into cubes, add pepper, cornstarch and salt, mix well and marinate for 10 minutes.
2. Slice the bell peppers and place them in a bowl for later use; peel and slice the ginger.
3. Bring water to a boil in a pot, add sand ginger and bell peppers, cook for half a minute, then remove.
4. Heat oil in a wok, add chicken breast and stir-fry until cooked through. Add scallions and stir-fry until fragrant. Add ginger and bell peppers and stir-fry until combined. Serve immediately.
Stir-fried cabbage
Ingredients: 200g cabbage, minced garlic, goji berries, salt, and cooking oil (all in appropriate amounts)
practice:
1. Wash the cabbage, cut off the root, then cut it into small pieces and tear it into slices. Set aside.
2. Pour an appropriate amount of water into a pot, bring it to a boil over high heat, add a little oil, then add the prepared cabbage and goji berries, and mix well.
3. After turning off the heat, remove the blanched ingredients and drain them.
4. Take a large bowl, put in the blanched ingredients, add minced garlic and salt, mix until the ingredients are well seasoned, and then transfer to a plate.
Red bean and water chestnut soup
Ingredients: 150g water chestnuts, 150g soaked red beans, a pinch of ginger slices and salt.
practice:
1. Place a clay pot on the fire, add an appropriate amount of water, bring it to a boil over high heat, and then pour in the washed and soaked red beans.
2. Cover and bring to a boil over high heat, then reduce to low heat and simmer for 30 minutes.
3. Uncover, add the prepared ginger slices and water chestnut meat, and mix well. Cover again and continue cooking for 30 minutes until the ingredients are fully cooked.
4. Uncover, add salt, stir well, ladle the cooked soup into a bowl.