Recipe: #健身#Office worker savior - Meal Prep

Home Cooking Recipe: #健身#Office worker savior - Meal Prep

Notes:

Spend a few hours every Sunday afternoon and concentrate on preparing/preparing the meals for the week. The food is kept frozen from Monday to Wednesday, and the food is frozen and preserved. Or prepare twice a week, prepare food from Monday to Wednesday on Sunday afternoon, and prepare for the rest of the day on Wednesday night. If you are worried about oxidation of vegetables, you can learn to prepare meat in advance, baking, marinating, and frying are good methods. After the juice can be placed, the ice cubes are added. After the exercise, the protein milkshake is added to make smoothieps: some kitchen friends suggest that the vegetables are cut and preserved, which leads to nutrient loss. In fact, the original intention of this recipe is to provide a plan for people who live in the big city alone, nine to six (and sometimes work overtime), as much as I can, to ensure my daily diet is as healthy as possible. Stay away from my parents, it may be 8:00 pm or even later when I get off work. I don’t have hot meals at home to wait for me. If I don’t do it myself, I can only order high-oil and high-salt take-out, and meal prep can let me return home on workdays. It is enough to eat a relatively balanced meal in the shortest possible time. Everyone has different environmental conditions, and they try their best to make good choices within their own abilities.

Ingredients:

Steps:

  1. Home Cooking Recipe: Wash vegetables and dry them with kitchen paper towels. Do not have water on the leaves. Otherwise, it will be easily formed into mud after 3 days of storage.

    Wash vegetables and dry them with kitchen paper towels. Do not have water on the leaves. Otherwise, it will be easily formed into mud after 3 days of storage.

  2. Home Cooking Recipe: Protein: Protein Powder (Vegetarian) * Eggs * Bone / Peeled Chicken Breast * Turkey Tuna * Fish Wild Salmon * Tofu (Vegetarian) Common Skim Cheese Unfatened Greek Yogurt Skim Cheese Stick

    Protein: Protein Powder (Vegetarian) * Eggs * Bone / Peeled Chicken Breast * Turkey Tuna * Fish Wild Salmon * Tofu (Vegetarian) Common Skim Cheese Unfatened Greek Yogurt Skim Cheese Stick

  3. Home Cooking Recipe: Dietary Fiber Sources - Vegetables: Spinach * Broccoli * Asparagus * Kale * Sweet Pepper Mushrooms Cauliflower Bean Sprouts Artichoke Zucchini Cucumber

    Dietary Fiber Sources - Vegetables: Spinach * Broccoli * Asparagus * Kale * Sweet Pepper Mushrooms Cauliflower Bean Sprouts Artichoke Zucchini Cucumber

  4. Home Cooking Recipe: Compound carbohydrates Low GI: oats sweet potato yam whole wheat bread brown rice

    Compound carbohydrates Low GI: oats sweet potato yam whole wheat bread brown rice

  5. Home Cooking Recipe: Healthy fat options (connect at least 2): Natural peanut butter or almond paste (ingredients should contain only peanuts or almonds, healthy sources of oil, low/no sodium). Olive Oil Coconut Oil Almond Walnut Pistachio Avocado Flax Seed Oil Chia Seeds

    Healthy fat options (connect at least 2): Natural peanut butter or almond paste (ingredients should contain only peanuts or almonds, healthy sources of oil, low/no sodium). Olive Oil Coconut Oil Almond Walnut Pistachio Avocado Flax Seed Oil Chia Seeds

  6. Home Cooking Recipe: Fruit: Apple Pear Blueberry Raspberry Strawberry Grapefruit Lemon (Water) Drink Water * - Must have sugar-free coconut milk green tea bag * Coffee * Condiment balsamic vinegar Salsa chili powder mustard cinnamon sugar-free cocoa powder honey vitamin fish oil * Multivitamin *

    Fruit: Apple Pear Blueberry Raspberry Strawberry Grapefruit Lemon (Water) Drink Water * - Must have sugar-free coconut milk green tea bag * Coffee * Condiment balsamic vinegar Salsa chili powder mustard cinnamon sugar-free cocoa powder honey vitamin fish oil * Multivitamin *

  7. Home Cooking Recipe: Chinese food preparation method: cut the meat, prepare the ingredients, and prepare a table of quick-food for half an hour on the working day (⁎⁍̴̛ᴗ⁍̴̛⁎)

    Chinese food preparation method: cut the meat, prepare the ingredients, and prepare a table of quick-food for half an hour on the working day (⁎⁍̴̛ᴗ⁍̴̛⁎)

  8. Home Cooking Recipe: Real shot in the refrigerator

    Real shot in the refrigerator

  9. Spicy grilled chicken 1. Add ginger, pepper, cooking wine and washed chicken breast in boiled water 2. After the chicken breast is cooked, remove and let cool. 3. Tear the chicken breast along the chicken texture as shown in the figure. 4. Mix the salt. , soy sauce, allspice, cumin powder 5. Optional Laoganma or ketchup to increase the flavor 6. Preheat the oven for 180 degrees and bake for 15-20 minutes. 7. Put it in the packing box after the coolness can be used as a snack. When trained as a source of protein

  10. Roast chicken balls 1. Chicken breast, eggs, milk, carrots, salt, pepper, put into a mixer with a mixer. 2. Dig a small group with a spoon and put it on a baking tray with tin foil. 3. Optional decoration: green pepper , onion crushed, corn kernels, green beans 4. Freezer in the refrigerator for 15 minutes 5. Preheat the oven and heat it at 180 degrees for 15-20 minutes.

  11. Height 171 Body fat 18-22% Because of its own physical reasons, there is insulin resistance, except for the carbon dioxide during the keto diet, most of the time low-carbon water diet.


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