Monday:

Breakfast: oatmeal+milk with fresh fruits (such as apples and bananas)

Lunch: Roasted chicken breast with vegetable salad and brown rice or whole wheat bread.

Dinner: stewed fish with tomato, with green leafy vegetables and brown rice.

Tuesday:

Breakfast: whole wheat toast with eggs and spinach, plus a cup of yogurt.

Lunch: spaghetti with tomato sauce, including vegetable and fruit salad.

Dinner: Grilled steak with broccoli and carrots, and brown rice.

Wednesday:

Breakfast: yogurt with nuts and honey, plus a fresh fruit.

Lunch: Tofu with mushrooms and onions, whole wheat bread.

Dinner: roast chicken leg with mung bean and pumpkin, brown rice.

Thursday:

Breakfast: oatmeal+milk

Lunch: Fried shredded chicken with green pepper and carrot, whole wheat bread.

Dinner: Hot and sour soup with brown rice and vegetable fried rice.

Friday:

Breakfast: whole wheat toast with eggs and spinach, plus a cup of yogurt.

Lunch: Roasted salmon with green leafy vegetables and brown rice.

Dinner: cauliflower, potato, braised pork (thin), brown rice.

Saturday:

Breakfast: yogurt with nuts and honey, plus a portion of fresh fruit (such as strawberries and kiwifruit)

Lunch: Fried shrimps with broccoli and carrots, brown rice or whole wheat bread.

Dinner: fried rice with chicken breast and vegetables and green leafy vegetables, plus a fruit salad.

Sunday:

Breakfast: oatmeal+milk with fresh fruits (such as bananas and pineapples).

Lunch: Roasted chicken breast with lettuce salad and brown rice or whole wheat bread.

Dinner: beef stew with tomato, with green leafy vegetables and brown rice.