Breakfast at 8:00: 250ml yogurt or milk, proper amount of vegetables and fruits, one cup of oatmeal or three slices of whole wheat bread, and four eggs (two whole eggs and two proteins).

Extra meal 10:00: Two slices of bread and a glass of orange juice.

Lunch 12:00: staple food 150g, red meat 200g, vegetables 200g, and appropriate amount of fruit.

Rice 14:30: two egg whites, a banana and 200ml milk.

Training 16:00.

Dinner 18:00: staple food 100g, white meat 200g, vegetables 200g, and appropriate amount of fruit.

39 weight loss tips:

High protein, low fat and a lot of carbohydrates. Appropriate amount of vitamins and minerals, drink plenty of water. Put some bananas or bread and orange juice in the bag to replenish energy in time.