1. Oatmeal porridge: 60 grams of oatmeal, 500 ml of water and proper amount of honey. Add water until the oats boil, and finally add some honey to taste.

2. Sandwich: 2 slices of whole wheat bread, 2 slices of ham 1-2, appropriate lettuce leaves and appropriate cucumber slices. Put ham, lettuce leaves and cucumber slices in the middle of whole wheat bread.

3. Boiled eggs+fruits: 1 boiled eggs and 1 apples/bananas.

4. Sugar-free yogurt+fruit: 200 ml sugar-free yogurt, appropriate amount of grapes/cherry tomatoes.

Breakfast in the morning:

1. Fruit salad: 1 apple/banana and appropriate amount of strawberry/blueberry, cut into small pieces and mix.

2. Nuts+fruits: appropriate amount of almonds/walnuts and appropriate amount of grapes/cherries.

Lunch:

1. Lean meat vegetable salad: 200g lean meat powder, lettuce leaves, tomatoes, cucumbers, carrots and raisins. Stir-fry the minced lean meat, mix all vegetables with raisins, and then add the fried minced lean meat.

2. Cooked chicken breast paella: chicken breast 100g, rice 150g, carrots, peas and onions. Cut the chicken breast into small pieces and cook until it is cooked. Mix the rice with all the vegetables, and then add the cooked chicken breast.

3. Fresh vegetable beef soup: beef100g, white radish, carrot, onion, ginger and garlic. Cook beef and vegetables together into soup, then add onion, ginger and garlic to taste.

Lunch:

1. Fruit+oatmeal cookies: 1 apple/banana and 2 oatmeal cookies.

2. Vegetable rolls: lettuce leaves, shredded carrots, shredded cucumbers and 2 purple rolls. All vegetables can be rolled on purple rolls.

Dinner:

1. Steamed fish+vegetables: 300g of perch/cod fillets, and appropriate amounts of steamed broccoli, vegetables and celery. Steamed fish pieces can be eaten with steamed vegetables.

2. Seafood fried rice: shrimp 100g, rice 150g, carrots, peas and onions. Stir-fry the fresh shrimp, mix the rice with all the vegetables, and then add the fried fresh shrimp.

3. Low-fat chicken salad: chicken breast 100g, lettuce leaves, tomatoes, cucumbers, carrots and raisins. Roast chicken breast, mix all vegetables and raisins, and then add the roasted chicken breast.

Eat before bed:

1. Sugar-free yogurt+nuts: sugar-free yogurt 150ml, almond/walnut.

2. Fruit+low-fat yogurt: 1 apple/banana and 150ml low-fat yogurt.