Breakfast with less than 300 calories, a cup of 250 ml milk 150 calories, an egg with 70 calories and a slice of toast with 60 calories.

Lunch with less than 600 calories, a bowl of rice 150 calories, braised pork ribs and other braised pork dishes with 250 calories, a fried vegetable with 80 calories and a bowl of seaweed soup with 40 calories.

Snacks with less than 200 calories, an apple and other fruits with 80 calories, and a handful of almonds 100 calories. Half a packet of potato chips is about 30 grams. Or about 60 grams of small ice cream.

The calorie of dinner is less than 400 calories, a bowl of Wonton Noodles is 350 calories, about 5 to 6 large wonton, about 2 noodles, and a spoonful of hot sauce. Or an egg fried rice 150g, plus a vegetable.

Western words

For breakfast, a ham and egg sandwich with milk and a croissant with black coffee. About 350 calories.

For lunch, a salad with sauce is 150 calories, a spaghetti with meatballs and meat sauce is 300 calories, and a glass of juice is 100 calories.

In the afternoon, a cup of yogurt with 200 calories of mixture (dried fruit).

For dinner, a stewed beef with vegetables, a piece of miscellaneous grains or a piece of rice. Or two medium-sized pizzas and a vegetarian salad.

Fitness meal:

6 eggs for breakfast, only one egg yolk, a glass of milk, half corn or a small sweet potato.

Add a meal, a cup of almond yogurt or a protein bar.

For lunch, a low-fat steak or roast chicken steak, a big salad, a potato or a chestnut pumpkin. Or a large stir-fry dish, a fried chicken with salt or scrambled eggs with shrimp, and a small bowl of rice.

For dinner, a large portion of chicken breast, Saraga and two spoonfuls of oats. Or a steamed fish, a vegetable and half a bowl of rice.

There is no need to be too harsh. Eat more when you are hungry, eat less when you are not hungry, and slightly remove visible oil. Try not to add sauce to salad, or use vinegar juice and soy sauce instead. Peel the meat as much as possible, use less oil in cooking, eat more fish and shrimp, and it is not easy to get fat, provided that you don't fry.