A girl’s menstrual period is a very fragile period, and many girls will experience abdominal pain and other phenomena at this time. If the pain is obvious at this time, please do not do strenuous exercise. Before the aunt period, we can make some fitness and diet plans for the menstrual period, so today we will introduce a fitness and diet plan for the aunt period. Let’s take a look!
Fitness plan for aunties
You don’t need to exercise for the first three days of your menstrual period and rest more. After that, you can practice yoga and other soothing exercises.
Diet plan for aunties
7-Day Menstrual Care Recipe Day 1:
1340 calories, 69 grams of protein, 45 grams of lipids, 165 grams of carbohydrates
Breakfast (breakfast shop):
Cheese egg cake; sugar-free black tea (1 cup)
Lunch: (Takeaway)
Teriyaki chicken submarine; sugar-free green tea
Desserts:
Milk (240ml) Apple (1 fist)
Dinner (teppanyaki); rice (half a bowl); fried chicken (1 portion); bean sprouts + cabbage (1 plate); banana (1)
7-Day Menstrual Care Recipe Day 2:
1,300 calories, 54 grams of protein, 43 grams of lipids, and 173 grams of carbohydrates
Breakfast (cook yourself):
Mushroom and taro porridge: *Rice (40g), mushrooms (2 pcs), taro (30g), and appropriate amount of dried shrimps
Preserved egg tofu: preserved egg (half), tender tofu (1/4), appropriate amount of soy sauce paste
Lunch (cooked by yourself):
Dry noodles: noodles (40g), appropriate amount of soy sauce and black vinegar
Stir-fried cabbage: cabbage (100g), olive oil (10g), appropriate amount of garlic
Desserts:
Sugar-free yogurt (200g) mini guava (1 piece)
Dinner (cook yourself):
Cabbage mixed rice: white rice (60g), shredded cabbage (30g), shredded carrots (20g), green beans (20g), Pleurotus pleurotus (30g), appropriate amount of salt and white pepper
Dry-fried chicken breast: chicken breast (1 palm), olive oil (10g), appropriate amount of black pepper
Grapes (10 pcs)
7-Day Menstrual Care Recipe Day 3:
1,400 calories, 57 grams of protein, 40 grams of lipids, and 204 grams of carbohydrates
Breakfast (cook yourself):
Baked toast (1 piece)
Golden scrambled eggs: egg (1), cream (5g)
Lettuce salad: American lettuce (20g), onion (5g), small tomatoes (5 pieces), appropriate amount of Japanese sauce
Lunch (cooked by yourself):
White rice (1 bowl)
Stir-fried shrimps with edamame: shrimps (15 pieces), half-cooked edamame (half a bowl), garlic, chili, and appropriate amount of rice wine
Bitter melon and pork ribs soup: bitter melon (30g), short ribs (3 pieces), chopped green onion, appropriate amount of salt
Desserts:
Sugar-free yogurt (200ml)
Orange (1 piece)
Dinner (cook yourself):
Tomato Bolognese Pasta: Pasta (60g), onions (20g), mushrooms (10), large tomatoes (20g), minced meat (35g), olive oil (10g), appropriate amount of canned tomatoes
Steamed seasonal vegetables: broccoli (40g), carrot (20g), zucchini (20g)
Watermelon (180g)
7-Day Menstrual Care Recipe Day 4:
1350 calories, 61 grams of protein, 44 grams of lipids, 172 grams of carbohydrates
Breakfast (breakfast shop):
Whole wheat alfalfa sprout tuna toast sugar-free soy milk (200ml)
Lunch (noodle shop):
Braised beef noodles (small bowl) blanched dark green vegetables (1 fist) mini guava (1 piece)
Desserts:
Sugar-free yogurt (200ml)
Dinner (Western food):
Clam pasta (1 plate) Lettuce salad (1 serving) Kiwi fruit (1 piece)
7-Day Menstrual Care Recipe Day 5:
1210 calories, 48 grams of protein, 42 grams of lipids, 160 grams of carbohydrates
Breakfast (breakfast shop):
Multigrain steamed bun (1 piece) Sugar-free fresh milk tea (1 cup)
Lunch (Western cuisine):
Rice (1 small bowl) and potato stew: potatoes (half bowl), meat (1 palm); lettuce salad (1 portion); seasonal fruit (1 fist)
Desserts:
Whole milk (240ml) Cashew nuts (7 pieces)
Dinner (Chinese cuisine):
Brown rice (1 small bowl) Braised beef tendon (1 palm) Stir-fried carrot with fungus (1 palm) Orange (1 piece)
7-Day Menstrual Care Recipe Day 6:
1320 calories, 51 grams of protein, 46 grams of lipids, 178 grams of carbohydrates
Breakfast (cook yourself):
Oatmeal yogurt: 3 tablespoons oats, 300ml yogurt, orange (1)
Lunch (fromCooked):
Sesame oil and egg noodles: handmade noodles (half bundle), egg (1), sesame oil (10g), appropriate amount of ginger and wolfberry
Blanched sweet potato leaves (100g)
Desserts:
Sugar-free yogurt (200g) Kiwi fruit (1 piece)
Dinner (cook yourself):
White rice (1 bowl)
Dry-fried salmon: salmon (half a palm), minced green onions, a little rice wine, olive oil (5g), black pepper, appropriate amount of lemon juice
Vegetable soup: cabbage, cauliflower, onion, carrot (250g in total), 10g olive oil, appropriate amount of salt and black pepper
Saint tomatoes (15 pcs)
7-Day Menstrual Care Recipe Day 7:
1450 calories, 63 grams of protein, 50 grams of lipids, 187 grams of carbohydrates
Breakfast (cook yourself):
Egg pancake: egg (1), egg pancake skin (1 sheet), olive oil (10g), low-fat milk (240ml)
Lunch (cooked by yourself):
Green pepper and beef fried rice: white rice (120g), beef (70g), sesame oil (5g), green pepper (half), soy sauce, black pepper, and appropriate amount of salt
Stir-fried green beans: green beans (70g), appropriate amount of garlic, olive oil (5g)
Desserts:
Sugar-free yogurt (200ml) mini guava (1 piece)
Dinner (cook yourself):
Curry rice: white rice (1 small bowl), curry cube (half piece), chicken breast (half palm), potato (45g), carrot (20g), onion (10g)
Steamed cauliflower: cauliflower (70g), olive oil (5g)
Lotus mist (1 piece)