1. Breakfast: poached eggs, nuts, fruit platter, two pieces of bread, poured with a cup of hot milk or freshly squeezed juice, no sugar, calorie: 500 calories.

2. Lunch: fried chicken breast, fried eggs, tuna, assorted vegetables, whole wheat bread, calories: 650 calories.

3, dinner: pineapple ham brown rice with banana yogurt, calories: about 700 calories.

Matters needing attention in fitness diet recipes are:

1, calculate daily intake.

According to the measured basal metabolic value, adjust the dietary calories, and the daily intake of calories is equivalent to the basal metabolic calories. Insufficient heat is caused by exercise and activity.

Step 2 share meals

The daily calorie intake will be distributed to multiple meals, of which three meals are the main part, and the rest will be distributed to extra meals to reduce hunger and enhance absorption capacity.

You can eat meat.

Supplementing meat is not the cause of obesity. Protein in meat helps the body burn fat faster and accelerate muscle synthesis. In addition, under the same calories, protein's satiety is higher than other foods.

4. Don't be afraid of food.

Under the temptation of frying and sweets, it's really hard to control yourself, and it's hard to completely refuse food at one time, but eating less at this time is victory. If you are used to eating barbecues three times a week, simply accumulate a big meal once a month to reward yourself.

Step 5 drink plenty of water

Water is one of the raw materials for metabolism. Drinking more water can help you reduce the concentration of sodium, reduce edema and obesity.