讀後心得

辰亦儒, a former member of the boy band F4, recently shared his exercise and diet plan online, which has received widespread admiration. Despite being over forty, his food list inspires many to maintain a good physique. His daily meal distribution is: breakfast 40%, lunch 35%, and dinner 25%. He also consumes between 150g to 200g of fruit daily and ensures to hydrate with over two liters of water, prioritizing whole foods and quality carbohydrates and proteins. For breakfast, he focuses on nutrient-rich foods, such as boiled eggs, protein-rich meats, and two slices of whole-grain toast. For lunch, he opts for pan-fried salmon, steamed broccoli, and brown rice, and encourages preparing convenient ingredients in advance. For an afternoon snack, he drinks a high-protein smoothie, and for dinner, he chooses a healthy meal box, usually containing beans, chicken, and other items. 辰亦儒 also shared a one-week fat-loss meal plan, including a variety of healthy recipes and ingredient choices.

Chen Yi Ru, formerly a member of FLYING V, recently shared his exercise and diet plans, as well as weight loss recipes online, gaining much popularity among netizens. His refreshing image displayed in his 40s leaves a deep impression, prompting many to emulate his eating habits to maintain good body shape. Let's take a look at his daily meal arrangements:

• Diet Principle: The proportions for three meals a day are: breakfast 40%, lunch 35%, and dinner 25%. Additionally, he consumes three types of fruit daily, with a total amount controlled between 150g and 200g, avoiding excessive sugar intake, and aims to drink more than 2 liters of water each day. The diet emphasizes whole foods, reduces seasonings, and pairs high-quality carbohydrates, proteins, dietary fiber, and appropriate amounts of fruit.

Weight Loss Breakfast Recipe: Boiled eggs, boiled meat, and boiled broccoli paired with spinach. Chen Yi Ru’s breakfast is rich, including soy milk, 100g of boiled meat, spinach, broccoli, two slices of whole grain toast, blueberries, tomatoes, and strawberries, all of which are nutritious choices. If the boiled food tastes bland, a little sea salt can be added to enjoy a mildly sweet and light flavor.

Lunch Weight Loss Recipe: Pan-fried salmon, boiled broccoli, and brown rice. The lunch portion is slightly reduced and includes a slice of salmon pan-fried in a small amount of olive oil, boiled green broccoli, and a fist-sized portion of brown rice, accompanied by 50g of fruit. He suggests cooking more brown rice at once for easy reheating in the microwave.

Afternoon Snack: A cup of high-protein drink. Chen Yi Ru conducts exercise training at 3 PM, and after exercising, he supplements with protein at home, mixing a scoop of protein powder with a banana and 300cc of water. If he likes a richer taste, he can add 7.5 to 10g of raw cocoa powder. This drink is filling and delicious.

Dinner Weight Loss Recipe: Choosing healthy meal boxes when working out. When dinner time conflicts with work, Chen Yi Ru opts for healthy meal boxes, which typically include black rice, legumes, chicken breast, avocado, pumpkin, and lettuce. If there isn't enough lettuce, he will pair it with vegetable and fruit juice, saying that while whole foods are better, drinking them occasionally while working outside is fine.

Weekly Weight Loss Meal Plan:

• Monday: Breakfast: 2 eggs, 200g boiled spinach, 100g boiled beef, 50g fruit, 2 slices of whole grain toast, 1 cup soy milk; Lunch: 1 slice of pan-fried salmon, 200g boiled broccoli, 50g fruit, 1 fist-sized portion of mixed 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.
• Tuesday: Breakfast: 2 eggs, 150g unsweetened yogurt, 30g cereal, appropriate amounts of blueberries and nuts, 10g cocoa powder; Lunch: 1 sweet corn, 200g stir-fried vegetables, 200g onion stir-fried beef, 50g fruit; Snack: 1 protein bar, 1 cup milk or soy milk; Dinner: fist-sized black rice, 150g boiled shrimp, stir-fried broccoli.
• Wednesday: Breakfast: 1 sweet corn, 1 cup milk, 2 eggs, 50g fruit; Lunch: fist-sized mixed grain rice, shrimp stir-fried with broccoli, 50g fruit; Snack: blueberry banana smoothie (50g blueberries, 1 banana, 1 scoop of protein powder, 300ml milk); Dinner: steamed pumpkin, grilled chicken breast (skinless), 150g oil and vinegar tossed lettuce.
• Thursday: Breakfast: 1 steamed sweet potato, 1 cup black coffee, 2 pan-fried eggs, 50g fruit; Lunch: fist-sized mixed grain rice, 100g boiled beef, stir-fried broccoli, 50g fruit; Snack: 1 pack of mixed nuts, 1 cup milk; Dinner: 1 sweet corn, boiled spinach, stir-fried chicken breast.
• Friday: Breakfast: 2 eggs, 2 slices of whole grain toast, 100g boiled beef, half a cucumber, 1 cup milk; Lunch: 1 slice of pan-fried salmon, 200g boiled broccoli, 50g fruit, 1 fist-sized mixed grain rice; Snack: 1 cup 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.
• Saturday: Breakfast: 2 eggs, 1 steamed sweet potato, 1 cup black coffee, 100g boiled broccoli, 50g fruit; Lunch: 1 sweet corn, 200g stir-fried vegetables, 200g celery stir-fried with meat, 50g fruit; Snack: 1 protein bar, 1 cup milk or soy milk; Dinner: fist-sized black rice, 150g boiled broccoli, 150g boiled shrimp.
• Sunday: Breakfast: 1 steamed baby pumpkin, 1 cup milk, 2 eggs, 50g fruit; Lunch: fist-sized mixed grain rice, 1 slice of pan-fried steak, 200g broccoli; Snack: dragon fruit banana smoothie (half a dragon fruit, 1 banana, 1 scoop of protein powder, 300ml milk); Dinner: steamed pumpkin, grilled chicken thigh, oil and vinegar tossed lettuce, 50g fruit.

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