1. You can eat oatmeal in the morning. Coarse oats need to be boiled with proper amount of water or heated by microwave. This is to soften oats better. If you like sweet, you can add a proper amount of diced apples or raisins, or drink a cup of soybean milk, plus two pieces of whole wheat bread and an egg.

You can eat apples and tofu brain for lunch. In order to prevent flatulence and gastrointestinal discomfort caused by alkaline food, it is best to eat apples first and then tofu brain. There is no limit to the amount, but as long as you eat seven minutes full and spend 16 hours before and after, you won't feel hungry and your body will relax. Apples will increase your satiety. Eating apples before meals can reduce your appetite.

You can have some soup with porridge and green tea for dinner. You can choose Cantonese soup or porridge. Cantonese porridge and soup are rich in nutrition. Drinking green tea before 9 pm can prevent hunger and improve basal metabolism.