Monday: Breakfast: 50g whole wheat bread, 2 eggs and 250ml pure milk. Lunch: 200g beef tendon, 50g buckwheat noodles (dried), and unlimited vegetables. Dinner: chicken breast 200g, miscellaneous grains porridge 150g, vegetables are not limited.

Tuesday: Breakfast: oatmeal 150g, tofu 50g, sugar-free soybean milk 250ml. Lunch: steak 150g, miscellaneous grains rice 150g, vegetables are not limited. Dinner: 200g cod, 50g whole wheat bread, no vegetables.

Wednesday: Breakfast: purple potato 150g (1), 90g low-fat ham and a cup of black coffee. Lunch: 200g chicken breast, 100g rice, not limited to dishes. Dinner: steak 150g, oatmeal 150g, vegetables are not limited.

Thursday: Breakfast: 150g corn (half root), 100g chicken breast, 250ml pure milk. Lunch: low-fat ham slices 180g, sweet potatoes 150g, and vegetables are not limited. Dinner: Cod 200g, 150g miscellaneous grains porridge, not limited to dishes.

Friday: Breakfast: red bean and rice porridge 150g, tofu 50g, Taiwan Province sugar-free soybean milk 250ml. Lunch: 200g chicken breast, 50g wheat flour (dry), and vegetables are not limited. Dinner: low-fat ham slices 180g, purple potatoes 100g, and vegetables are not limited.

Saturday: Breakfast: 50g whole wheat steamed bread, 2 eggs and 250ml pure milk. Lunch: 200g beef ham, 150g miscellaneous grains rice, not limited to vegetables. Dinner: 200g chicken breast, 150g oatmeal, not limited to vegetables.

Sunday: Breakfast: whole wheat bread 50g, low-fat ham 90g, black coffee 1 cup. Lunch: steak 150g, buckwheat noodles 50g (dry), not limited to vegetables. Dinner: 200g fish, 100g purple potato, not limited to vegetables.

About breakfast:

1, if the scale is slow, you can choose not to eat staple food (whole wheat bread, purple potato, corn, etc. ).？

2. protein food (chicken breast, eggs, low-fat ham, tofu) is better to cook. Olive oil can be used as the oil, so be sure to put less oil during cooking.

About lunch and dinner:

1, high-quality protein content (beef tendon, chicken breast, steak, etc. ) I must be full and hopeless. ?

2. Vegetables are recommended to eat spinach, cucumber, tomato, broccoli, lettuce, oily wheat, celery and so on. However, the cooking method suggests boiling in water or frying in 3-5g oil.

3. Carbohydrate for dinner is not necessary. If you think you are slow to lose weight, you can get rid of it. If you have the habit of exercising at night, you need to consume carbohydrates.