Monday:
Breakfast: a box of milk, a boiled egg and two pieces of toast.
Lunch: a bowl of lotus root ribs soup, a portion of mushrooms and vegetables, a portion of fried shrimps with corn and carrots, and a bowl of sesame rice.
Extra meal: an apple.
Dinner: a bowl of seaweed and bean curd soup, a vegetable fried chrysanthemum, a diced zucchini and a bowl of sesame rice.
Tuesday:
Breakfast: a cup of soybean milk, a tea egg and a steamed stuffed bun.
Lunch: a bowl of Chinese cabbage and shrimp skin soup, a fried asparagus with mushrooms, a shredded green pepper and a bowl of rice.
Extra meal: an orange.
Dinner: a bowl of tremella lotus seed soup, a baby dish with garlic, a steamed bass and a bowl of rice.
Wednesday:
Breakfast: a bowl of milk oatmeal, an fried egg and 8 almonds.
Lunch: a bowl of black chicken soup with mushrooms, a stir-fried cabbage with green vegetables, an onion and pork liver, and a bowl of rice.
Extra meal: a meal in Sydney.
Dinner: a bowl of tomato bean curd soup, a lettuce in oyster sauce, a clam steamed with wine and a bowl of rice.
Thursday:
Breakfast: a cup of soybean milk and a scallion cake.
Lunch: A bowl of beef noodles with seasonal vegetables.
Extra meal: two kiwis.
Dinner: a bowl of shredded radish and silver fish soup, a dried cauliflower, 7 braised prawns and a bowl of yam rice.
Friday:
Breakfast: a bowl of small wonton with mustard and fresh meat, and a plate of cold kelp.
Lunch: a bowl of vegetable and mushroom soup, shredded pork with garlic moss, a bowl of tomato and eggs, and a bowl of red bean rice.
Extra meal: a banana.
Dinner: a bowl of fish-head tofu soup, a hot and sour Chinese cabbage, two cola chicken wings and a bowl of red bean rice.
Saturday:
Breakfast: a bowl of eight-treasure porridge, a steamed egg with shrimp skin and a steamed pumpkin.
Lunch: a bowl of seasonal vegetables and three fresh rice noodles.
Extra meal: a bowl of strawberries.
Dinner: a bowl of corn and egg soup, a green bamboo shoot with fungus, a beef fillet with black pepper and a bowl of rice.
Sunday:
Breakfast: a cup of yogurt and a lettuce and ham sandwich.
Lunch: a radish mutton pot and a bowl of black bean rice.
Extra meal: a bowl of papaya.
Dinner: a bowl of egg porridge and onion, a piece of okra sauce and a piece of fried cod.
Introduction of nutritious meals:
Food provides human energy, while physical activity consumes energy. The human body is like a bank. Energy and nutrients necessary for human body, such as fat, carbohydrate, protein, etc., are equivalent to funds, and the more funds are stored, the better. The human body needs to consume energy every day, but it eats more than it consumes, so fat keeps accumulating in the human body.
Losing weight is to control and reduce the intake through the adjustment of diet, so as to balance it with the energy needed by the human body. So it plays a role in healthy weight loss. If you want to lose weight better, you should mainly reduce the amount of staple food (cereal) and meat, such as eating 200-300 grams of cereal every day and increasing vegetables and fruits appropriately to prevent hunger. But the grain should not be less than100g per day.