Now, it's time to unveil the first chapter of our MEAL PLAN, the eating plan that has been committed to helping lose weight while serving delectable savors to satisfy discerning tastes.
备受关注的棉花&果玛‘健康餐’即将揭开神秘的面纱，让我们先看看这健康三部曲的第一部：轻体健康餐，都包括有哪些内容吧！
The WEIGHT LOSS meal plan weekly calendar
轻体饮食计划日历
ORDER NOW!
现在订购吧！
How it works？
如何操作?
Place your order for the 5-day meal plan at Goma or Cotton's online shop. We deliver a box with meals for one day, during 5 consecutive weekdays. The delivery will always start on Sunday nights with the breakfast lunch and snack for the next day. We will deliver your package always before dinner so you can enjoy a warm dinner. You will receive the meals according to our weekly calendar (see above); Our breakfasts are pre-made. You just need to add hot water or milk of your choice. Preparation instructions will be on the package.
在果玛或Cotton的网上商店订购周期为5天的用餐计划。我们将连续5天为您配送一整天的餐食，每个配送周期都从预定当日起的下一周日的晚上开始，当期配送包括第二天的早餐，午餐，以及零食。每次的派送都会在晚餐前送到，以确保当天的晚餐保留有爱心的温度。健康餐的菜品搭配会与上面的食谱保持一致，早餐为预制的，您只需要添加热水或您选择的奶制品即可。包装上会有详细的指导说明。
1
Tuna Poke
吞拿鱼波奇饭
Ingredients 食材：
Rice, Small Tomato, Papaya, Cherry Radish, Turnip sprouts, Avocado, Cooked Tuna, Lemon horn, Coriander, Garlic slices, Black Vinegar, Lemon Juice
米饭，小番茄，小萝卜，牛油果，吞拿鱼，柠檬，芫荽，炸蒜片，黑醋，柠檬汁
Nutritional content 营养成分：
Calories 卡路里: 359
Fat 脂肪: 10
Carbs 碳水: 46
Protein 蛋白质: 17
2
Beetroot Risotto with Chicken
意式甜菜根鸡肉饭
Ingredients 食材：
Beetroot, Quinoa, Olive Oil, Onion, Garlic, Goat's feta cheese, Salt, Black Pepper, Peas, Mint Leaves, Lemon Wedge, Chicken Breast, Zucchini
甜菜根，藜麦，橄榄油，洋葱，蒜，羊奶芝士，盐，黑胡椒，豌豆，薄荷叶，柠檬，鸡胸肉，西葫芦
Nutritional content 营养成分：
Calories 卡路里: 505
Fat 脂肪: 26
Carbs 碳水: 43
Protein 蛋白质: 26
Ana Terra, Managing Partner of Goma and Nutritionist
Ana Terra, 营养师、果玛合伙人
Ana has been working as a nutritionist and dietitian for over 7 years. Her passion for food and health began very early in her life.
从事食品营养学已有7年的安娜，对食物和健康的热爱起源于少年时期。
She first did her bachelor’s degree in Nutrition and Food Science in Porto, where she is from.
在葡萄牙波尔图获得食物与营养科学的学士学位后，安娜便立即开创了自己的事业，把自己的所学所得应用于她所热爱的行业中。
She also obtained a master's degree in Health Food Innovation Management, specialized in sports nutrition, and worked with several health clinics and food startups.
安娜又继续研究深造，获得了“健康食物创新管理”的硕士学学位，并联合多位临床医生以及食品公司进行针对体育竞技类的营养学研究。
With her vast nutrition and food science knowledge, she joined forces with the experienced chefs of Cotton’s to develop a meal plan that you cannot resist!
在与棉花酒吧的合作中，安娜丰富的专业知识与棉花酒吧主厨的料理经验相结合，为大家带来了“够·健康”的饮食计划，使得更多的健康饮食爱好者，可以在这里找到放心美味的食物，满足味蕾的同时，也不给身体健康增添负担。
01
HIGH PROTEIN
高蛋白
Did you know that protein helps you to build muscle mass and speed your metabolism? It helps you to lose and maintain your weight!
你知道蛋白质能够帮助你生成肌肉并且提高你的新陈代谢吗？它能够帮助你更好地控制你的体重！
02
LOW GI
低碳水
Our recipes are developed with whole grains rich in nutrients and fibre to keep your insulin levels balanced and helps you to feel full for longer!
我们的食谱选用富含营养和纤维的全谷物，它们能够平衡你的胰岛素水平且让你饱腹时间更长。
03
HIGH FIBER
高纤维
Did you know that we have more bacteria in our gut than we have cells in our body? Let’s keep our good bacteria happy with plenty of fibre. A healthy gut for a healthier you!
你知道在我们的体内细菌其实比细胞更多吗？我们需要足够的纤维维持菌群。健康的肠胃是想变健康的你不可缺少的一部分！
04
WHOLE FOODS
全谷物
Whole non-processed foods are concentrated with micronutrients and phytonutrients that prevent diseases such as cancer and make you look bright young and healthy!
全谷物、未经精加工的食品含有大量微营养元素和植物营养素。这些元素能够帮助你预防癌症等其他疾病，也能让你容光焕发，看起来更加年轻健康！
05
LOW CALORIES
低卡路里
This meal plan is developed for those who want to lose body fat. Therefore we calculated the calories in all the recipes in order to be on a calorie deficit and lose body fat in a healthy and sustained way.
这套轻体餐计划为希望减少身体脂肪的人量身定制。因为我们计算了每份食谱的卡路里，确保你能够用一种健康且可持续的方式制造卡路里缺口从而减轻身体脂肪。
06
HIGH-QUALITY INGREDIENTS
高质量食材
We work closely with the best food ingredients supplier that guarantees food safety while having the deepest flavours!
我们选用品质最佳的供应商，确保食品安全的同时保证美味不减！
Follow Ana for healthy recipes
关注安娜拥有更多健康食谱
Order in Chinese, please scan this QR Code
中文界面订购请扫描这个二维码
Order in English, please scan this QR code
英文订购界面请扫描这个二维码
Coming soon！
敬请期待！
GUT HEALTH MEAL PLAN
健康肠胃饮食计划
Cotton’s Daily Deals
欢迎阁下咨询预约（年会、节日庆典宴会以及公司团建、私人与公司聚会现开放）预定请联系 Cotton ding wechat: cotton_ding
Cotton’s An Ting Lu
132 An Ting Lu
安亭路132号
64337995
Cotton’s Xin Hua lu
294 Xin Hua Lu
新华路294弄1号
62826897
www.cottons-shanghai.com
About Cotton’s
The Cotton's Bar, both two locations are nested in graceful villas in Shanghai's elegant neighborhoods, serves splendid craft cocktails, decent wines, and tasty foods!