Muscle-building and Fat-reducing Meal

Name: Muscle-building and Fat-reducing Meal
Total time: 15 min
Yield: 3
Cuisine: Chinese
Ingredients: 80g Beef (lean); 3 pcs Fish cake; 100g Broccoli; 100g tomato; 50g corn kernels; 1/2 bowl brown rice; Some Quinoa; 1 tablespoon Black pepper sauce; 1 tablespoon Thousand Island dressing; Some salt; 2 spoons oil

by Cat mom Momo

4.7 (1)

Favorite

Difficulty

Normal

Time

15m

Serving

3

Life is not only poetry and distant places, but also meat and soup in front of me. Since you can't exercise well, eat well. Let's make an appointment to lose ten pounds a month.

Muscle-building and Fat-reducing Meal

1. [Your palm] determines the amount of protein 150g\n[Your fist*2] determines the amount of fruits and vegetables 250g\n[The area in the shape of your palm cup] determines the amount of carbohydrates 100g\nEstimated portion formula: Vegetables 50% + high-quality protein 25% + staple food carbohydrate 25%

Muscle-building and Fat-reducing Meal recipe

2. Wash brown rice + quinoa several times, soak for 30 minutes and cook

3. Boiled style: a spoonful of salt + a spoonful of oil to cook everything that can be cooked\nI have cooked even the next meal of boiled eggs, please praise me

4. Put a little oil in the pan and fry the steak and fish cakes. Try to choose boiling, steaming, frying or grilling as cooking method

5. Several common sauces, refer to the picture above

6. Corn mixed with 1 teaspoon Thousand Island dressing or low-fat salad dressing (estimated amount of thumb)

7. List of ingredients to buy\n[Protein + Fruits and Vegetables + Staple Food] Choose 2 to 3 collocations for each item\n 1500 cards/day for girls, 1800 cards/day for boys