12 Light and Hearty Home-Style Dinners for People in Their 40s and Over
After the age of 40, eating too much for dinner feels heavy, but eating too little leaves you feeling hungry quickly. So, rather than the amount of rice, protein and vegetables...
After the 40s, dinner is
Eating too much is burdensome and
If you eat too little, you will feel very hungry soon.
So more than the amount of rice
Filling with protein and vegetables first
The way is good.
After the 40s, dinner is
Reduce the rice and use tofu, fish, chicken breast, and vegetables instead.
The key is to balance one meal.
📌 Criteria
It's based on one person's amount.
The rice is 80~100g,
Protein is 80~100g,
Take about 2 cups of vegetables.
🍽 Today's 12 items
Tofu mushroom rice bowl,
Pollack cabbage rice bowl,
Chicken breast and vegetable stir-fry,
Soft tofu egg soup rice,
Salmon avocado bibimbap,
Bean sprouts and egg soup rice,
Tofu vegetable pancake,
Cabbage tuna rice bowl,
Tomato egg soup,
Broccoli shrimp stir-fry,
Sesame mushroom porridge,
Chicken breast salad rice
🍳 Hana. Tofu mushroom over rice bowl
The ingredients are like this.
Rice 100g · Tofu 100g · Mushrooms 1 cup ·
Soy sauce 1 tablespoon water 3 tablespoons · a little scallion
Remove the moisture from the tofu
Please bake it nicely.
Sauté the mushrooms briefly on the hot plate.
Make the sauce by adding soy sauce and water.
It's finished by putting tofu and mushrooms on top of the rice.
It has a soft tofu and mushroom texture.
It's good as a dinner without meat.
💡 Key
If you put mushrooms in
Even without adding a lot of rice, there is still a chewing taste.
🍳 Two. Squid cabbage rice bowl
The ingredients are like this.
100g of rice · 1 piece of high-quality salmon fillet · 1 bunch of cabbage · A little red onion · 1 teaspoon of soy sauce · A little lemon juice
The mackerel wipes off the water.
Please bake it nicely for the fans.
Lay cabbage and red onion on top of the rice
I will put the grilled mackerel on top.
If you add a little more soy sauce and lemon juice
You can eat it without feeling too heavy.
The savory mackerel and crunchy cabbage go well together.
There is at least a bowl of rice.
💡 Key
If you lay the cabbage first
At least the amount of rice looks generous.
🍳 Three. Napa cabbage tuna rice bowl
The ingredients are like this.
100g rice · 150g cabbage · 1/2 can of drained tuna
1 egg · 1 tablespoon of oyster sauce · a little pepper
Cut the cabbage into strips
Please stir-fry it first in the pan.
Drain the oil from the tuna and add it in.
Add a little more oyster sauce.
Put on top of the rice
It's complete when you put the egg fries on top.
Cabbage fills up the volume
It's good to reduce the amount of rice in the evening.
💡 Key
You need to drain the tuna oil.
You can eat less feeling full at night.
🍽 The rest 9 items are eaten like this.
③ Chicken breast and vegetable stir-fry
Sauté cabbage and mushrooms with chicken breast.
It's okay to only add 80~100g of rice.
④ Soft tofu egg soup rice
Boil it lightly with tofu and eggs.
You can eat the rice warm even if you put in a little bit.
⑤ Salmon avocado bibimbap
Place raw salmon and avocado on top of the rice.
1/4 of an avocado is enough.
⑥ Soybean sprouts and egg soup rice
Add eggs and rice to the soybean sprouts soup.
Please adjust the seasoning of the broth at the end.
⑦ Tofu vegetable pancake
Mix tofu and vegetables and fry them.
Heat the oil lightly and cook on low heat.
⑨ Tomato egg soup
Boil the tomato and egg gently.
It's less burdensome even in the late evening.
⑩ Broccoli shrimp stir-fry
Sauté broccoli and shrimp with garlic.
You need to remove the shrimp's moisture to reduce the fishy smell.
⑪ Sesame mushroom porridge
Add sesame powder to the mushroom porridge.
Sesame powder should be added at the end to make it nutty.
⑫ Chicken breast salad rice
Put the rice thinly on the bottom and put the vegetables on top.
Adding more chicken breast makes it feel like a meal.
⚠️ How to eat safely
Please cook the mackerel, shrimp, and eggs well.
Raw salmon is prepared for raw consumption
It's good to eat it on the day you bought it.
🧑🍳 Writer experience position
At first I only gave him rice, but I soon felt empty,
Add about 2 cups of cabbage or mushrooms
The bowl has become much fuller.
❓ FAQ
Q. How much should I reduce my dinner?
A. At first, about 80~100g is fine.
Q. How do you keep the mackerel from smelling fishy?
A. Dry off the moisture and try adding a little more lemon juice or pepper.
Q. Can I eat cabbage tuna rice bowl cold?
A. It's possible, but it becomes softer when stir-fried.
It's good to save it and then take it out to try it right away.
📝 Summary
After the 40s, dinner is
Instead of always removing rice
Increasing protein and vegetables makes you feel less hungry.
#40s dinner meal #light dinner #tofu mushroom rice bowl #eel rice bowl
#Cabbage Tuna Rice Bowl #Dinner House Rice #One Meal Factory