30-day fitness fat reduction bento

Cooking Instructions

1. Persisted for 30 days and lost 9.2 pounds. 55.9 to 51.3, Hi Sen!
   In the second round of 2021, I lost weight from 56 to about 50, and recently it has been maintained at 50, again Hi Sen hahaha!

   

2. Monday lunch box. Fried chicken breast in olive oil, stir-fried mushrooms in olive oil, boiled eggs, boiled spinach and snow peas, steamed sweet potatoes.
   【Fried chicken breast in olive oil】
   Heat the oil, fry the chicken breast on the front and back of the pan, add a little water to cover the pot and simmer, so that the chicken breast will not be too chai, cut into pieces and sprinkle sea salt and black pepper.

   

3. Tuesday lunch box. Shrimp with smooth eggs, fried mushrooms with asparagus, boiled spinach in white water, roasted sweet potatoes.
   【Shrimp with Slippery Eggs】
   Wash the shrimp and remove the shrimp line, blot the water with kitchen paper, add sea salt, starch and olive oil and marinate for 15 minutes. Beat the eggs well, add sea salt and a little cooking wine to remove the hot
   oil, fry the shrimp slightly until they change color on both sides, pour the shrimp into the egg mixture, add a little warm water and stir well.
   Heat the oil, pour the shrimp egg mixture into the pot, and the eggs are basically formed and stir-fry a few times at will.

   

4. Wednesday lunch box. Fried filet, sautéed red pepper and asparagus in olive oil, boiled cabbage, mashed potatoes.
   【Pan-fried filet】
   Steak is refrigerated and thawed one day in advance.
   The steak pot is boiled until it is very hot, and the water drips into it and does not evaporate immediately, but turns into water droplets and rolls in the country. Use kitchen paper to absorb the water and put the steak in the pot, control the time according to your taste and the thickness of the steak, my steak is thicker, one minute on the front and one on the back.
   The high temperature is to allow a layer of "shell" to quickly form on the surface of the steak and prevent the juices from flowing out. Fry one side and then turn the other, fry on both sides and then remove from the pan, sprinkle with sea salt and black pepper to taste. Remove from pan and let sit for 5 to 10 minutes before chopping.

   

5. Thursday lunch box. Grilled salmon with red miso, Japanese omelet, sautéed cucumber, wakame tossed, boiled snow peas, brown rice.
   【Red Miso Grilled Salmon】
   1 tablespoon red miso, 1 tablespoon cooking wine, a pinch of sugar, 3 tablespoons of water, stir well, put the salmon in the sauce and marinate for more than 15 minutes.
   Heat the oil, add the salmon and sauce, cook on the front and back sides until browned, cover and simmer for another 3 to 5 minutes.

   

6. Friday lunch box. Fried scallops in olive oil, sautéed carrots, yellow bell peppers, boiled Brussels sprouts, tomato spaghetti.
   【Fried scallops in olive oil】
   After the scallops are thawed, absorb the water with kitchen paper, heat the olive oil in a pan, add the scallops and fry for 2 minutes, turn over and fry for another 2 minutes, and sprinkle sea salt and black pepper to taste.
   If microwave the next day, cook for 30 seconds on each side.

   

7. Monday lunch box. Beef belly sautéed in olive oil, stir-fried asparagus and mushrooms, boiled broccoli, steamed mashed potatoes with light salt.
   【Fried beef belly in olive oil】Cut
   the beef belly into large pieces. Heat olive oil in a hot pan, add the beef belly, fry on one side until slightly browned, about 30 seconds to 1 minute on each side, and sprinkle with sea salt and black pepper to taste. It is also delicious with yuzu pepper sauce.

   

8. Tuesday lunch box. Pan-fried lamb chops, egg rolls, miso with spinach, blanched green peas and purple cloud carrots.
   【Fried lamb chops】
   Defrost the lamb chops in advance, absorb the water with kitchen paper, sprinkle sea salt and black pepper on both sides and marinate for more than 15 minutes. Heat the olive oil in a hot pan, add the lamb chops and fry for about 2-3 minutes on each side.
   

   

9. Wednesday lunch box. Salmon soba noodles in white sauce, stir-fried mushrooms and celery, boiled spinach in white water.

   

10. Thursday lunch box. Duck breast confit, boiled broccoli and purple jade carrots, boiled eggs, steamed pumpkin.

    

11. Friday lunch box. Japanese onion beef slices, wakame toss, blanched broccoli and purple jade carrots in plain water, steamed brown rice.

    

12. Monday lunch box. Pan-fried filet mignon with boiled purple jade carrots, white asparagus and spinach, steamed sweet potatoes.

    

13. Tuesday lunch box. Stir-fried brown rice with kimchi beef, boiled spinach and snow peas, vegetarian stir-fried seafood mushrooms.

    

14. Wednesday lunch box. Pan-fried duck breast, boiled broccoli, celery and white asparagus, steamed sweet potatoes.

    

15. Thursday lunch box. Grilled salmon with red miso, grilled baby potatoes and mushrooms, boiled snow peas and spinach.

    

16. Friday lunch box. Garlic lamb chops, boiled asparagus and chicken hairy cabbage, stir-fried mushrooms with black pepper.

    

17. Monday lunch box. Braised brown rice with boiled snow peas and lettuce, vegetarian stir-fried leeks, spicy beef sausage morels.

    

18. Tuesday lunch box. Stir-fried morel mushrooms with green peppers, boiled kale and cabbage hearts, assorted beef powder.

    

19. Wednesday lunch box. Pan-fried chicken breast lotus root meatballs, egg rolls, boiled spinach and white asparagus, steamed sweet potatoes.

    

20. Thursday lunch box. Pan-fried eye meat, vegetarian stir-fried king oyster mushrooms, boiled asparagus and snow peas, pan-fried potato wedges with black pepper.

    

21. Friday lunch box. Assorted smoked salmon sautéed with li mai rice, boiled snow peas and zucchini, pickled cucumbers.

    

22. Small lunch box. Stir-fried shredded white radish, toon mixed with broad beans, prawns and soba noodles in green sauce. Soba feels better than pasta!