🍲30-Day Meal Menu Table High Protein Healthy Line

🥬 a 30-day menu schedule that focuses on high protein, good fat, moderately carb, suitable for people who exercise, lose fat, or control their shape (doses and raw materials can be modified according to the eating plan, such as Keto / IF / Lean Bulking).

🍗 30-Day Meal Menu (High Protein Healthy Line)

Day Morning Menu Day Menu Evening Menu

1 2 Boiled Eggs + Oatmeal Brown Rice + Roast Chicken + Scalded Vegetables Black Pepper Roast Chicken Breast + Fresh Vegetable Salad

2 Chicken Breast Braised Eggs Rice Berry + Lemon Steamed Tilapia Fresh Shrimp Curry + Boiled Egg

3 Yogurt + Whey Protein + Banana Brown Rice + Ridge Pork in Bake + Steamed Vegetables Rat Ear Mushroom Ginger Stir Chicken + White Tofu

4 Boiled Corn + Boiled Egg Brown Rice + Madan Boiled Tunnel + Chili Water Chicken Soup with Hatch + Rice 1 Ladle

5 Whole Wheat Bread + People Eggs Rice Berry + Stir-fry Chicken Breast Sweet Chili, Chicken Breast Vermicelli Yum + Poached Egg

6 2 poached eggs + orchid brown rice + chicken satay + cucumber stir fried tofu morning glory + roasted chicken breast

7 Whey Protein + Toasted Whole Wheat Bread Rice Berry + Chicken Breast Kale Stir-fry Vegetal Curry Includes Shrimp + Boiled Egg

8 Chicken Breast Pork Ridge in Ginger Stir-fry + Brown Rice Herbal Baked Tilapia + Scalded Vegetables

9 Boiled Eggs + Oatmeal Put on Jia Seeds Stir-fry Chicken Breast + Brown Rice Total Mushroom Yum + Soft Fried Tofu

10 Boiled Corn + Scalded Egg Brown Rice + Lime Steamed Chicken + Sculpt Dip Juice Chopped Pork Tofu Freshener + Scalded Broccoli

11 Whey Protein + Banana Sookie Dry Chicken Breast + Eggs Stir Out Zucchini with Eggs + White Tofu

12 Non-oil-based omelette + tomato brown rice + soy sauce steamed fish + boiled pumpkin boiled egg yum + roasted chicken

13 Whole Wheat Bread + Avocado + Boiled Egg Berries Rice + Black Pepper Baked Pork Tofu Tone Tone Freshwater + Poached Egg

14 Fragrant Mushroom Porridge + Egg Tofu Brown Rice + Oilless Fried Chicken + Total Vegetables Stir Fried Vegetables Total Chicken Breast + Soft Pepper

15 Yogurt + Grain Brown Rice + Clear Water Shrimp Yum Breast Grilled Bergamot Leaf + Scalded Vegetables

16 Egg People + Spinach Rice Berry + Chicken Stir-fried Dry Chili Bergamot Leaf Shrimp Lemongrass Yum + Boiled Egg

17 Orchid + Whey Protein Brown Rice + Ginger Fried Pig Soy Sauce Steamed Tofu + Water Eggs

18 Oatmeal + 2 Poached Eggs Chicken Breast Salad + Japanese Sesame Dressing Chicken Shredding Kettle + Rice 1 Ladle

19 Whole Wheat Bread + Low Fat Chicken Ham Rice Berry + Turmeric Fried Fish Chicken Breast Sweet Green Curry (Use Low-fat Milk)

20 Boiled egg + boiled pumpkin brown rice + roasted chicken sizzle three mushroom yum + tofu

21 Yogurt + Banana + Almond Brown Rice + Basil Fried Chopped Pork Freshly Quilted Ground Pork Pumpkin + Scalded Vegetables

22 Pan Eggs + 1 Sheet Bread Rice Berry + vermicelli baked shrimp lemon steamed fish + scalded vegetables

23 Hatch Boiled Mush + Rip Boiled Chicken Brown Rice + Bell Pepper Stir Pork Vegetable Curry Total Tofu + Poached Egg

24 Whey Protein + Oatmeal with Banana, Soy Sauce Steamed Chicken + Rice Berries, Chicken Labs + Fresh Vegetable

25 Poached egg + cucumber + banana brown rice + grilled fish + chili sauce boiled egg yum + fragrant mushroom sauteed sesame oil

26 Boiled Egg + Baking Pumpkin Rice Berry + Chicken Stir-fried Shellfish Oil Clear Water Mushroom Kettle + Roast Chicken Chest

27 Scented Orchid + 2 Poached Eggs Brown Rice + Sauté Sweet Chili Tofu, Ground Pork Curry + Boiled Pumpkin

28 Brown rice porridge + boiled egg, baked tilapia + mackerel chili sauce, stir fried chicken breast glory + vermicelli yum

29 Oatmeal Omelette Brown Rice + Lemongrass Steamed Chicken Shrimp Curry + Roast Tofu

30 Boiled Corn + Whey Protein Rice Berry + Stir-fry Three Mushrooms Pork Chop Fish Juice Fried mackerel + Vegetable Salad

Note:

• All menus adjust volume according to the goal of losing weight / maintaining weight / gaining muscle.

• Most menus use chicken breasts, steamed fish, tofu, and eggs as protein sources.

• Use less oil, or use good oils such as olive oil, bran oil

# Eating schedule # Fat-reducing food ideas # Healthy a day # Food menu # Low Cal menu