Monday:
Breakfast: oatmeal, low-fat milk and fresh fruits (such as apples and bananas).
Lunch: Roasted chicken breast and vegetable salad (mainly lettuce, cucumber and tomato).
Dinner: steamed fish, green leafy vegetables and a small amount of coarse grains (such as brown rice and buckwheat).
Tuesday:
Breakfast: whole wheat bread, boiled eggs and fresh fruits (such as blueberries and kiwifruit).
Lunch: Roasted chicken leg with skin removed and plenty of green leafy vegetables (such as spinach and cabbage).
Dinner: stir-fried shrimp, steamed pumpkin and tofu.
Wednesday:
Breakfast: low-sugar yogurt, nuts (such as almonds and walnuts) and fresh fruits (such as oranges and grapefruit).
Lunch: boiled lean beef, lots of shredded carrots, and a little coarse grains (such as corn and millet).
Dinner: steamed bass, cold cucumber, and a little soba noodles.
Thursday:
Breakfast: whole wheat pancakes, low-fat milk and fresh fruits (such as strawberries and raspberries).
Lunch: roast chicken breast, cold fungus and green vegetable salad (mainly spinach and lettuce)
Dinner: Steamed cod, steamed tofu and a little brown rice.
Friday:
Breakfast: oatmeal, low-sugar yogurt, fresh fruit (such as pineapple and watermelon)
Lunch: boiled lean pork and a lot of green leafy vegetables (such as spinach and kale).
Dinner: Steamed arowana, steamed eggplant and a little brown rice.
Saturday:
Breakfast: whole wheat bread, boiled eggs and fresh fruits (such as grapes and cherries).
Lunch: Roasted chicken legs without skin, lots of shredded carrots and a little brown rice (such as purple rice).
Dinner: stir-fried shrimp, steamed pumpkin and tofu.
Sunday:
Breakfast: low-sugar yogurt, nuts (such as walnuts) and fresh fruits (such as oranges).
Lunch: boiled lean beef, lots of green leafy vegetables (such as spinach), and a little buckwheat noodles (such as buckwheat noodles).
Dinner: steamed bass, cold cucumber and a little brown rice (such as brown rice)
Following this diet can not only control calorie intake, but also contribute to good health and fat loss. Of course, everyone's physique and needs are different, so it is recommended to make adjustments according to their actual situation. At the same time, proper exercise is also an essential link in the process of losing weight.