Monday
Breakfast yogurt 1 cup 100 ml (defatted) (7:00 a.m.)
Boiled eggs 1 55g
Knife cutting (25g flour)
Banana 1 root150g
Half a bowl of white rice for lunch (25g rice) (12:00am)
Vegetarian fried celery (celery stem 200g)
Salted shrimp (3 Liang prawns)
Tomato 200g (65438+ 5:00 pm)
Dinner black rice porridge 1 bowl (25g black rice) (17:30pm)
Luffa and dried bamboo shoots (4 luffa and a little dried bamboo shoots)
Steamed fish 120g
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Take a walk for 30 minutes after supper.
20 grams of edible oil
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Tuesday
Breakfast yogurt 1 cup 100 ml (defatted) (7:00 a.m.)
Boiled egg 1 (yolk removed) 20g
Whole wheat toast (25 grams of whole wheat flour)
Grape 10 (about150g)
The nest of edible swift
Half a bowl of white rice for lunch (25g rice) (12:00am)
Stir-fried Zizania latifolia (Zizania latifolia150g)
Steamed chicken leg (1 peeled edible part about 80g)
Cucumber 200g (65438+ 5: 00pm)
Dinner black rice porridge 1 bowl (25g black rice) (17:30pm)
Stir-fried gourd (gourd 2 Liang)
Winter melon ribs (winter melon 2 Liang. Sparerib 2 Liang)
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Take a walk for 30 minutes after supper.
Cooking oil 10g
=========================================================
Wednesday
Breakfast yogurt 1 cup 100 ml (defatted) (7:00 a.m.)
Boiled eggs 1 55g
Corn (about150g each)
Apple 200g (65438+ 00:00 am)
Lunch rice 1 bowl (50g of rice) (12:00am)
Rape with garlic paste (a little garlic paste. Rape 2 Liang)
Boiled river shrimp (two river shrimps)
Peach1(100g) (15:00 pm)
Dinner black rice porridge 1 bowl (25g black rice) (17:30pm)
Stir-fry Chinese cabbage (two Chinese cabbages)
Fish pieces with Chinese sauerkraut (2 pieces of herring or grass carp or yellow croaker, a little pickled cabbage)
Pat cucumber with vinegar (500g cucumber).
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Take a walk for 30 minutes after supper.
20 grams of edible oil
=============================================================
Thursday
Breakfast yogurt 1 cup 100 ml (defatted) (7:00 a.m.)
Boiled egg 1 (yolk removed) 20g
Whole wheat toast (25 grams of whole wheat flour)
Mango1(200g)
The nest of edible swift
Lunch rice 1 bowl (25g of rice) (12:00am)
Vegetables and mushrooms (2 parts vegetables and 3 parts mushrooms)
Black-bone chicken (double skin)
Pear 200g (65438+ 5pm)
Dinner black rice porridge 1 bowl (25g black rice) (17:30pm)
Tofu mushrooms (2 tofu and 3 mushrooms)
Stewed rabbit meat with radish (2 carrots, 2 rabbits-skinless)
Cold kelp (kelp 250g)
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Take a walk for 30 minutes after supper.
Cooking oil 15g
============================================================
Friday
Breakfast yogurt 1 cup 100 ml (defatted) (7:00 a.m.)
Boiled eggs 1 55g
Oatmeal porridge (3 tablespoons about 25 grams of oats)
Grapefruit 1 petal (about150g) (10:00am)
Lunch rice 1 bowl (25g of rice) (12:00am)
Winter melon ribs (winter melon 2 Liang. Sparerib 2 Liang)
Broccoli slices (2 broccoli slices, lean meat 1 slice)
200 grams of kiwifruit (65438+ 05:00 pm)
Dinner black rice porridge 1 bowl (25g black rice) (17:30pm)
Stir-fried celery (celery 250g)
Cold jellyfish (jellyfish 500g)
Sweet potato (100g)
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Take a walk for 30 minutes after supper.
Cooking oil 10g
=======================================================
Saturday
Drink light soy milk (250ml) for breakfast (7am).
Boiled eggs (20 grams of yolk removed)
Corn porridge (20g dried corn, millet 10g)
Apple 200g (65438+ 00:00 am)
Lunch rice 1 bowl (25g of rice) (12:00am)
Vegetables and mushrooms (2 parts vegetables and 3 parts mushrooms)
Steamed small yellow croaker (about 2 yellow croaker 150g)
Pear 200g (65438+ 5pm)
Dinner black rice porridge 1 bowl (25g black rice) (17:30pm)
Tofu mushrooms (2 tofu and 3 mushrooms)
Cold kelp (500g kelp)
===============================
Take a walk for 30 minutes after supper.
Cooking oil 10g
===============================================================
Sunday
Breakfast yogurt 1 cup 100 ml (defatted) (7:00 a.m.)
Boiled egg 1 (yolk removed) 20g
Whole wheat toast (25 grams of whole wheat flour)
Apple 200g (65438+ 00:00 am)
Lunch rice 1 bowl (25g of rice) (12:00am)
Dried celery (celery 2 Liang. Dried celery 1 2)
Steamed chicken leg (1 peeled edible part about 80g)
200 grams of kiwifruit (65438+ 05:00 pm)
Dinner black rice porridge 1 bowl (25g black rice) (17:30pm)
Chicken slices with mushrooms (2 mushrooms. Edible parts of chicken slices 1)
Scallops with garlic paste (a little garlic paste. Scallop 3 Liang)
Sweet potato (25g)
==============================
Take a walk for 30 minutes after supper.
Cooking oil 10g
What is the key to losing weight? ~ ~ stick to the general diet and lose weight 1~ 1.5kg in a week. You can't lose weight blindly, or it's bad for your health ~ ~ ~ This is a recipe for a week, you can refer to it ~