Breakfast: whole wheat toast 1 slice+boiled egg 1 cup+tea or black coffee 1 cup.

Lunch: half a bowl of brown rice+stir-fry (bean sprouts+olive oil 1 teaspoon)+braised beef brisket (50g of beef brisket+60g of radish+30g of carrot)+loofah soup +65438 pears +0.

Dinner: half a bowl of brown rice+fried green beans (green beans 70g+65438+ 0 teaspoon of olive oil)+half a steamed fish (with a little ginger)+white radish soup (white radish 50g tomato 1 Then I recommend this:

Tuesday recipe:

Breakfast: sandwich 1 (two slices of toast with ham and half a tomato)

Lunch: 1 bowl of Wonton Noodles (4 bowls of Wonton Noodles+half bowl of noodles+1 a handful of Chinese cabbage)+cold kelp+1 apple.

Dinner: half bowl of germ rice+cold celery+miso soup (2 pieces of tofu)+carambola 1.

Wednesday recipe:

Breakfast: 2 slices of whole wheat toast+boiled eggs 1+ green tea 1 cup+tomato 1.

Lunch: half a bowl of germ rice+fried straw mushroom+winter melon soup 1 bowl+orange 1.

Dinner: half a bowl of brown rice+boiled vegetables+scrambled eggs with onion+golden needle soup (golden needle 30g kiwi fruit 1.

Thursday recipes:

Breakfast: rice porridge 1 bowl+poached eggs 1 vegetable+boiled vegetables 1 vegetable.

Lunch: tuna sandwich (30g tuna with salt water, half tomato and cucumber)+salad 1 plate (preferably celery and lettuce)+apple 1.

Dinner: half a bowl of brown rice+boiled cabbage+half a steamed fish+winter melon soup+pear 1.

Friday recipes:

Breakfast: 2 slices of whole wheat toast +2 boiled eggs.

Lunch: half a bowl of germ rice+1 dish of bean sprouts and shredded chicken+stir-fried cucumber+white radish soup+1 orange.

Dinner: half a bowl of brown rice+fried bean sprouts (50g bean sprouts, 65438+ 0 tbsp olive oil)+cold bamboo shoots+loofah soup+10 tomato.

I hope I can help you and adopt it as the best answer!