Breakfast: 400 ml of soybean milk, eggs 1 piece, staple food100g.

Morning noon: 1 fruit.

Lunch: rice 100g, livestock liver 100g, kelp 100g, and two vegetables 100g.

Afternoon and evening: 1 fruit.

Dinner: rice 100g, peeled seafood 100g, bean products 100g, vegetables 100g.

Before going to bed: 250 ml of skim milk.

Please note:

1, three recipes alternate, and foods without specific names can be matched by themselves, but the quantity should be controlled.

It is best to eat two kinds of fruits in the morning and afternoon.

3. Men can add 50 ~ 100g staple food or 1 ~ 2 fruits every day.

4. Drink 8 ~ 10 glass of water every day, about two or three liters.

5. It is advisable to cook when cooking, and it is best to eat no more than 50 grams of oil every day.

6, less salt, soy sauce and other condiments, but the right amount of vinegar.

7. Every weekend, you can eat some sweets such as cream cake, ice cream and chocolate for breakfast and lunch as a distraction, but it is best to moderately reduce the staple food for dinner.