Breakfast: (350 calories)

1, a boiled egg+a bowl of eight-treasure porridge+some strawberries.

2, a cup of oatmeal milk+a few nuts+a seasonal vegetable+half an apple.

Lunch: (450 calories)

1, a glass of water before meals+a bowl of rice+a chicken breast fried with fungus+a spinach.

2. A glass of water before meals+a boiled corn+a steamed fish in palm+a fried carrot with broccoli.

Dinner: (400 calories)

1, an orange/grapefruit+a medium sweet potato+a bowl of fish head tofu soup+a mushroom scrambled eggs before meals.

2. Half a pitaya+half a bowl of brown rice+a small portion of Xianxia steamed egg custard before meals.

In the above recipes, we should learn to replace them flexibly. For example, fruits can be replaced by these low-calorie grapes, passion fruits, kiwis, oranges and cherry tomatoes. Vegetables can be replaced by: Chinese cabbage, wax gourd, leek, cabbage, spinach, onion, tomato, cucumber, Chinese cabbage, baby cabbage and so on.

Carbohydrate staple foods can be replaced by: millet porridge, steamed potatoes, steamed sweet potatoes, yams, red beans, mung beans, coix seed, pumpkins, lotus roots and so on. Meat protein can be replaced by chicken breast, beef, lean pork, fish, crab meat and shrimp.

Daily precautions

When cooking the ingredients of three meals, try to keep the oil as low as possible, cook with olive oil, with less salt and less flavor, and don't order takeout. Bringing your own food to work can effectively control the calories.

Drink more water after three meals, or make your own tea lemonade, drink less outside, and put an end to all kinds of snacks and desserts. Finish your meal before 8 o'clock, and don't eat anything after dinner.