讀後心得

Chen Yiru, a former member of FLYING V, recently shared his health diet and exercise plan, garnering love from netizens. His dietary rules state that breakfast accounts for 40%, lunch 35%, and dinner 25%, with a daily intake of 150g to 200g of fruit, and drinking over 2 liters of water each day. His weight loss recipes include boiled eggs, salmon, brown rice, and various vegetables, often paired with high-protein drinks as snacks. Chen Yiru's seven-day menu includes a wealth of nutritious options, helping everyone maintain a good physique.

Formerly a member of FLYING V, Chen Yi Ru recently shared his exercise and diet plan online, attracting much love and praise from netizens. Everyone admires that at over forty, he still looks fresh and not greasy, making people want to follow his dietary habits to maintain a good figure. Now let's take a look at how his three meals a day are arranged!

Chen Yi Ru's dietary principles:

• Proportion of three meals a day: Breakfast 40%, Lunch 35%, Dinner 25%.
• Daily intake of three types of fruits, controlling the total amount between 150g to 200g to avoid excessive sugar intake.
• Drink more than 2 liters of water each day.
• Consume more whole foods, reducing the use of condiments.
• Select high-quality carbohydrates, high-quality proteins, and dietary fiber, with a moderate intake of fruits.

Chen Yi Ru's breakfast recipe: boiled eggs + boiled meat + boiled broccoli and spinach. His breakfast is relatively large, accompanied by soy milk, 100 grams of boiled meat, boiled eggs, spinach, broccoli, two slices of whole wheat toast, blueberries, tomatoes, and strawberries. All selected ingredients are rich in nutrients. If the boiled spinach and meat are not flavorful enough, he adds a little sea salt, as he enjoys the sweet and light taste of food at breakfast.

Chen Yi Ru's lunch recipe: pan-fried salmon, boiled broccoli, brown rice. The portion of lunch is less than breakfast, usually consisting of a slice of salmon pan-fried in a small amount of olive oil, paired with boiled green broccoli and a fist-sized portion of brown rice (high-quality carbohydrates), with 50 grams of fruit. He mentioned that you can cook more brown rice at once and refrigerate it for convenient reheating.

Chen Yi Ru's afternoon snack recipe: high-protein drink. At three in the afternoon, he does some simple exercises. After exercising, he replenishes with protein, typically mixing one scoop of protein powder, a banana, and 300cc of water. If he prefers a richer flavor, he can also add 7.5 to 10 grams of raw cocoa powder, making this drink both filling and delicious.

Chen Yi Ru's dinner recipe: when working outside, he chooses healthy meal boxes. Even during busy work times, he maintains a healthy diet, usually opting for meal boxes that include black rice, beans, chicken breast, avocado, pumpkin, and lettuce. If he feels he doesn’t have enough vegetables, he supplements with some vegetable smoothies. Although whole vegetables and fruits are better, occasionally drinking vegetable smoothies while working outside is acceptable.

Chen Yi Ru's weight-loss menu for Monday:

• Breakfast: 2 eggs, 200g boiled spinach, 100g boiled beef, 50g fruit, 2 slices of whole wheat toast, 1 cup of soy milk.
• Lunch: 1 piece of pan-fried salmon, 200g boiled broccoli, 50g fruit, fist-sized portion of whole grain rice.
• Snack: 1 cup of protein powder (1 banana, 1 scoop of protein powder, 10g raw cocoa powder, 300ml water).
• Dinner: black rice, steamed pumpkin, chicken breast, 50g fruit, 100g lettuce.

Additionally, Chen Yi Ru's menu from Tuesday to Sunday also includes a balanced nutritional combination, such as unsweetened yogurt, various vegetables, fruits, high-quality carbohydrates, and proteins, continuously maintaining a healthy dietary pattern.