* Breakfast: You can choose to drink a cup of soybean milk or skim milk with whole wheat bread or rolls, or drink a cup of black rice and red bean porridge with cold shredded carrots and eggs.

* Lunch: You can choose oatmeal with shrimp or boiled lettuce, sweet potato rice porridge with salted duck eggs, or miscellaneous grains porridge with boiled vegetables and chicken breast.

* Dinner: You can choose to eat cold broccoli with sugar-free soybean milk, or an apple with a cup of sugar-free soybean milk, or you can choose to eat lettuce salad with sugar-free yogurt and fruit.

Generally speaking, the diet should be based on foods with low fat, low calorie, high fiber and high protein, such as beans, whole wheat bread, oats, sweet potatoes, vegetables and fruits. At the same time, it is also important to control food intake, avoid overeating and keep proper exercise and exercise. In addition, it is recommended to consult a professional dietitian or doctor during the fat reduction process to ensure a healthy and safe diet.