Everything you eat needs less oil and salt. You can't eat chicken or pork.
Morning:
Drink 1 cup of warm water after washing, then have breakfast, 2-3 slices of whole wheat bread, a fruit (whatever you want, you don't need to eat), and a cup of soybean milk or milk.
Medium:
Normal diet, try not to take pasta as the staple food, only eat a small bowl of rice (or take corn and sweet potato as the staple food), and the dishes should be rich in color, and five kinds are the best. (white, green, red, purple, black)
You can eat some white meat (seafood) in moderation, because their fat is not easily absorbed. Eat less beef and mutton.
Late:
If you don't eat the staple food, take porridge as the staple food (white rice porridge is best not to drink). Blanch the vegetables with water and you can eat them.
Exercise for at least 40 minutes after meals, and walk or jog at a moderate speed. Don't drink too much water after exercise, just one cup, and don't eat before going to bed, but you can drink some yogurt. You must go to bed before 12.
This recipe is suitable for one week. In the second week, remove the staple food, rice and pasta can not be eaten, but corn and sweet potato can be used instead, and the exercise can be increased to one hour.
I am a little incoherent, please forgive me. ...