As a fitness expert and blogger, Pamela Reif often shares her fitness and diet experience. Here are Pamela's advanced recipes for a week, which can help you lose fat and improve your physical fitness:

One-week training plan

Monday:

Breakfast: gluten-free oatmeal with some fruits and nuts.

Lunch: white meat salad with lettuce, cucumber, cherry tomato and chicken breast or turkey.

Dinner: Steamed fish with tofu, with some mustard and soy sauce.

Tuesday:

Breakfast: Eggs and scrambled eggs with some vegetables, such as sweet pepper, onion and spinach.

Lunch: whole grain rice and fresh vegetables fried with meat or vegetables fried with shrimp.

Dinner: Steamed chicken breast with some lettuce, tomatoes and cucumbers.

Wednesday:

Breakfast: whole wheat toast with a little peanut butter, a banana and a homemade protein shake.

Lunch: steamed vegetables with tofu and chicken.

Dinner: Roast lamb chops with some root vegetables, such as carrots, sweet corn kernels and onions.

Thursday:

Breakfast: Boiled eggs with some fruits and almonds.

Lunch: stir-fried chicken breast with whole wheat rice.

Dinner: Steamed fish and vegetables with lemon juice and soy sauce.

Steamed fish with lemon

Friday:

Breakfast: Avocado toast with some vegetables and boiled eggs.

Lunch: Roasted pork belly with lettuce and cherry tomatoes.

Dinner: Boiled chicken breast with shredded vegetables.

Avocado toast

Saturday:

Breakfast: gluten-free oatmeal with some fruits and nuts.

Lunch: Roasted chicken legs with roasted vegetables.

Dinner: stir-fried okra and chicken breast, with some whole grain rice with high nutritional value.

Qiukui fried chicken

Sunday:

Breakfast: black rice porridge with some fruits and almonds.

Lunch: Stir-fried whole wheat rice noodles with vegetables, tofu and chicken.

Dinner: grilled fish and vegetables, plus some lemon juice and soy sauce.

Quinoa porridge

Such a diet plan needs to pay attention to a balanced diet and nutrient intake. If you don't know your nutritional needs, you'd better consult a nutritionist or doctor first.

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