Protein should be supplemented for breakfast to control carbohydrate intake. Suggested match: a boiled egg +2 slices of whole wheat bread+a glass of milk or juice. Eating an apple an hour before lunch can improve satiety and avoid overeating at noon. You can eat a small bowl of rice and many vegetables. You can cook some oatmeal and eat some fruits and vegetables for dinner. Because vegetables are low in calories and high in vitamins and cellulose.