First, breakfast: because I didn't eat anything all night, my blood sugar dropped. If we don't eat breakfast, our mood will be unstable all morning. A reasonable breakfast should pay equal attention to staple food and protein, but avoid high-fat foods such as sesame cakes and fried dough sticks. Eating some fruit after dinner will refresh you all day.

Recommended:

1, a bowl of soybean milk, two pieces of whole wheat bread and an egg for breakfast; 2, breakfast, a bowl of red bean rice porridge, a refreshing cake (cucumber, carrot, celery and boiled spiced peanuts), an egg.

Second, lunch: when choosing pasta for Chinese food, avoid fried noodles and instant noodles, but mainly add vegetables to clear soup noodles, and never pour hot oil. When eating fried food, you should peel off the fried skin before eating, which can reduce the calorie intake.

Recommended:

1, seafood or chicken, salad made of tender leaves and olive oil, rice.

Seafood or chicken can provide low-fat and high-protein nutrition. It is very important to mix salad and fresh juice to provide you with antioxidants. If your diet is low in vitamin C and vitamin E, you are prone to cardiovascular disease, obesity and high blood pressure. Season with a little olive oil, because it is rich in unsaturated fatty acids, which can lower cholesterol and reduce the risk of arterial blockage. Rice contains carbohydrates and can provide you with enough energy.

2, fermented bean curd spinach, preserved eggs mixed with tofu, vinegar boiled mung bean sprouts, half a bowl of rice.

3, cold broccoli, steamed fish, diced green peppers and winter bamboo shoots, half a bowl of rice.

4, tomato scrambled eggs, fungus mixed with celery, fried with oily wheat, half a bowl of rice.

Third, dinner: the dinner of office workers is usually the first of the three meals, but evening is the time when there are the least opportunities for activities in a day. If you eat too much at this time and the calories can't be metabolized normally, it will be converted into fat storage in the body and will be fat for a long time. Therefore, dinner should be mainly low-calorie and seven-point full, and the amount of vegetables should be appropriately increased. Also remember, it is forbidden to eat within three hours before going to bed, and it is best not to eat supper.

Recommended:

2. Stir-fry fenugreek, stir-fry winter melon with shrimp, cucumber mixed with yuba, and a small bowl of red bean porridge.

3, spinach pig blood tofu soup, fried potato shreds, cold cabbage heart

4, cold green bamboo shoots, Mapo tofu, hot and sour lotus root slices, a bowl of millet porridge.

Friends who lose weight must pay attention to: three meals must be less oil and salt, and diet should pay attention to diversification.