冬季季养生食谱11-1月(参考)

,小哈佛教育集团2013年1月第五周平衡膳食养生食谱,,,,,,,,,,,,,单位：克,

餐次/星期,星期一(2013-01-28),,,星期二(2013-01-29),,,星期三(20123-01-30),,,星期四(2013-01-31),,,星期五(2013-02-01),,

早餐,鸡蛋面穗汤,小麦粉,15,米润豆浆,黄豆,10,小米红薯粥,小米,20,牛奶,牛乳,220,红枣玉米粥,枣干,5

,,鸡蛋,10,,香米,5,,红薯,15,,白砂糖,10,,玉米糁,15

,卤鹌鹑蛋,鹌鹑蛋,30,,花生,2,五香鸡蛋,鸡蛋,30,五香豆腐,豆腐,50,"菠菜胡萝卜

炒鸡蛋",菠菜,60

,香芹炒豆干,香芹胡萝卜,50,五香鸡心,鸡心,50,茄汁包菜,番茄,20,肉丝炒青菜,上海青,50,,胡萝卜,15

,,豆干,25,青菜炒豆筋,小白菜,55,,包菜,50,,肉丝,15,,鸡蛋,35

,胡萝卜卷,小麦粉,45,,豆筋,25,豆沙包,小麦粉,45,彩蝶卷,小麦粉,35,炸河虾,河虾,50

,,胡萝卜,10,虎头卷,小麦粉,50,,豆沙,5,,玉米面,10,奶香馒头,小麦粉,50

早点,蜂蜜水,蜂蜜,8,蜂蜜萝卜水,水萝卜,15,菊花水,菊花,4,鲜山楂水,山楂,5,冰糖红梨水,红肖梨,15

,核桃,核桃,15,蒸南瓜,南瓜,30,冬枣,冬枣,30,海苔饼干,小麦粉,20,蜜桔,蜜桔,50

午餐,金银米饭,稻米,75,酸汤水饺,大葱,10,番茄虾仁炒饭,虾仁,75,荷叶夹,小麦粉,75,酱香排骨,水果拼盘,

,毛氏红烧肉,千张,25,,香菜,5,,木耳,35,香卤肘花,肘子,50,五香扒皮鱼,自制点心,

,,猪肉,35,,虾皮,5,,黄瓜,35,醋烹土豆丝,土豆,60,红烧基围虾,米酒小汤圆,

,,红萝卜,25,,紫菜,2,,鸡蛋,10,,胡萝卜,25,蜜汁山药,,

,,香葱,2,,猪肉,35,,香肠,15,菌菇汤,杏鲍菇,2,清炒木耳西兰花,,

,白菜炖豆腐,白菜,75,,芹菜,50,醋溜莲菜丝,莲菜,35,,香菇,2,蒸双丝,,

,,豆腐,20,,小麦粉,65,菠菜猪肝汤,猪肝,25,,茶树菇,2,羊肉串,,

,萝卜丝鲫鱼汤,鲫鱼,25,大虾,大虾,25,,粉丝,5,,金针菇,5,,,

,,白萝卜,35,原汤,,,,菠菜,25,,鸡腿菇,2,,,

午点,苹果,苹果,150,砀山梨,砀山梨,150,蒸山药、芋头,山药芋头,80,蜜柚,柚子,150,酸奶,酸奶,200

晚餐,肉片烧蘑菇,蘑菇,45,萝卜烧牛肉,牛肉,40,番茄老鸭汤面,面条,50,蚂蚁上树,猪肉,25,,,

,,肉片,30,,胡萝卜,50,,青菜,35,,包菜,60,,,

,,胡萝卜,25,,笋瓜,25,,番茄,10,,粉条,25,,,

,黑木耳炒腐竹,木耳,45,蔬菜豆丸,时蔬,50,,老鸭,25,,黄豆芽,25,,,

,,腐竹,30,,黄豆芽,10,,海带丝,10,金针菇炒青菜,金针菇,10,,,

,花卷,小麦粉,50,葱花卷,小麦粉,45,,豆腐丝,5,,小白菜,60,,,

,梨子粥,香大米,15,,葱花,5,葱油饼,小麦粉,35,花生小馒头,小麦粉,50,,,

,,梨,5,百合大米粥,香大米,15,鸡柳,鸡脯肉,25,,花生仁,5,,,

,,莲子,5,,百合,10,,,,八宝粥,八种豆米,15,,,

晚点,豆奶,豆奶,200,"菜叶胡萝卜

面片汤",青菜胡萝卜,35,果酱面包,面包,25,时蔬肉丸粥,小白菜,30,,,

,小曲奇,曲奇饼干,20,,小麦粉,15,,草莓酱,10,,猪肉,15,,,

,,,,葱花卷,小麦粉,25,麦片粥,麦片,25,油卷,小麦粉,25,