Women's Intermittent Fasting Week 10 Meal Plan and Appendix: Common Food Calorie Chart (Part 1)

Week 10, Day 1 of intermittent fasting

Dinner features a clever combination of lettuce and tofu, adhering to light, low-calorie ingredients that do not burden the body. This aligns with intermittent fasting and does not require limiting oneself to a single ingredient.

Intermittent fasting should still provide sufficient nutrition!

Tofu: Tofu is rich in soy lecithin and high-quality protein, which are beneficial to the growth and development of nerves, blood vessels and the brain, and can enhance immunity and strengthen the body.

Lettuce: Lettuce contains lactucin, which has analgesic, hypnotic, cholesterol-lowering, and neurasthenia-aiding effects; it also contains mannitol and other effective ingredients, which have diuretic and blood circulation-promoting effects.

Almonds: Almonds are rich in magnesium and calcium, which are extremely beneficial for bone growth. Their high content of fatty oils and volatile oils can moisturize the skin, improve blood circulation, and make the skin smooth, delicate, soft, and elastic.

Almond milk calories: 250 kcal

Ingredients: 30g almonds, 150ml milk

practice:

1. Boil shelled almonds in water until cooked through, then simmer until tender. Remove the skins after cooling.

2. Use a food processor to grind it into small pieces.

3. Boil the chopped almonds and milk in a pot, then pour into a cup.

Calories in blanched lettuce: 30 kcal

Ingredients: 150g lettuce, salt and cooking oil to taste

practice:

1. Separate the lettuce leaves, wash them, and set aside.

2. Bring water to a boil in a pot, add a little cooking oil, and blanch the lettuce. Remove the lettuce, drain the water, and arrange it neatly on a plate.

Minced meat stewed tofu

Ingredients: 50g minced pork, 120g tofu, 10g diced carrots, 10g green peas, salt, soy sauce, cornstarch, shredded ginger, chicken broth, and cooking oil (all in appropriate amounts)

practice:

1. Heat a wok over high heat, add cooking oil, then add shredded ginger and minced pork, followed by soy sauce and broth.

2. Cut the tofu into cubes and put them in the pot. After 5 minutes, add diced carrots and green peas. Cook for another 5 minutes, then add salt and cornstarch to thicken the sauce. Serve immediately.

Day 2 of Week 10: Intermittent Fasting

Eating a vegetable salad rich in dietary fiber for dinner not only helps with gastrointestinal motility and toxin elimination, but also slows down sugar absorption, which is beneficial for weight loss.

Intermittent fasting should still provide sufficient nutrition!

Lotus root: Lotus root is highly nutritious, rich in trace elements such as iron and calcium, as well as plant protein, vitamins and starch. It has obvious effects of nourishing blood and qi and enhancing human immunity.

Broccoli: Broccoli contains a large number of antioxidants, such as vitamin A and vitamin E, which can effectively eliminate free radicals that cause aging, promote human growth and development, and enhance memory.

Cheese: Cheese can enhance the body's ability to resist disease, promote metabolism, increase vitality, protect eye health, and keep the skin fair and moisturized.

Steamed lotus root cakes: 187 kcal

Ingredients: 100g minced pork, 60g lotus root, salt to taste, cooking oil to taste, sugar to taste, starch to taste

practice:

1. Peel the lotus root and cut it into slices, making sure the first cut doesn't go all the way through, and the second cut does. After cutting, wash it with clean water, add salt and sugar, and marinate until it softens.

2. Mix the minced pork with starch and oil to make the filling.

3. Rinse the pickled lotus root slices with clean water to avoid making them too salty.

4. Carefully stuff the filling into the lotus root boxes, arrange them on a plate, and steam them in a pot until cooked.

Springtime in Full Bloom: 85 kcal

Ingredients: 50g fresh shrimp, 20g corn kernels, 50g broccoli, a few peas, appropriate amounts of cornstarch, pepper, cooking wine, and a little cooking oil.

practice:

1. Remove the heads and shells from the fresh shrimp, leaving the tails on. Remove the shrimp veins, wash and drain them. Marinate them with cooking wine, pepper and salt for 10 minutes.

2. Cut the broccoli into small florets and blanch them quickly in boiling water with a little cooking oil and salt. Blanch the peas and corn kernels. Heat water in a pot and blanch the shrimp.

3. Put all the ingredients into the pot and stir-fry. Pour in the cornstarch slurry and stir quickly until smooth. Turn off the heat and add salt to taste. Stir well before serving.

Vegetable salad

Ingredients: 100g cucumber, 100g tomato, 50g cheese, 40g lettuce leaves, 5g chopped cilantro, 3g basil

practice:

1. Wash the cucumber, remove the stem, and slice it; wash the tomato, remove the stem, and slice it.

2. Prepare a bowl, line it with a layer of lettuce leaves, add cucumber, tomato, cheese, and chopped cilantro, mix well, and garnish with basil leaves.