Summarized a week's diet and weight loss plan, you can refer to it if necessary:
Monday:
Breakfast: a bowl of soybean milk or milk (try not to add sugar)
+2 slices of whole wheat bread+1 boiled egg (or whole wheat meal)
10 You can eat an apple to replenish energy.
Lunch: 2 servings of vegetables (try not to eat roots)
+chicken breast 1 small pieces+half bowl of rice
Eat an egg white without yolk around 3 o'clock.
Dinner: a corn or a vegetable.
Tuesday:
Breakfast: whole grains: (rice, wheat, sorghum, soybeans, corn)
10 An orange.
Lunch: vegetables +3 small steaks+1 mashed potatoes.
One protein around 3 o'clock.
Dinner: a sweet potato.
Wednesday:
Breakfast: 1 steamed corn+1 poached eggs+1 cup of milk.
10 about a pear.
Lunch: one serving of meat+vegetables+protein 1 serving.
Three-point protein
Dinner: vegetables+yam mud
Thursday:
Breakfast: pumpkin medlar rice porridge+auricularia auricula 1+ fruit 1.
An orange of 10
Lunch: 2 dishes+fish (unlimited)+mashed potatoes 1.
Half a pitaya around 3 o'clock.
Dinner: Mashed potatoes.
Friday:
Breakfast: a sweet potato or pumpkin+fried eggs+milk or soybean milk (without sugar)
You can eat a kiwi fruit around 10.
Lunch: a bowl of porridge+chicken breast +2 vegetables.
One protein around 3 o'clock.
Dinner: whole grains
Saturday:
Breakfast: a bowl of red bean glutinous rice soup+boiled eggs 1+8 walnuts and almonds.
10 can eat half a pitaya.
Lunch: 2 vegetables+shrimp (white shrimp or prawn)+1 mashed potato.
Dinner: corn 1+ vegetables 1.
Sunday:
Breakfast: a bowl of pure oatmeal +2 egg whites+half a steamed bread.
/kloc-eat an orange around 0/0.
Lunch: 2 servings of vegetables +65438+0 pieces of chicken breast (try not to eat pork, you can change to beef chicken)+65438 pieces of protein+0 pieces of mashed potatoes+0 pieces.
Dinner: whole grains
Share the diet of the other group and plan three meals for your reference:
Have a big breakfast. Recipe: porridge, milk, eggs, bananas, corncob, purple potatoes, oatmeal. Don't eat steamed stuffed bun, fried dough sticks and soybean milk, especially those bought by the roadside.
7 points full lunch recipe: 1 small bowl of rice, greasy wit, vegetarian dishes. Eat some yogurt, fruit or nuts in the afternoon to prevent yourself from feeling hungry.
Dinner: 1 small bowl of rice, low-fat and less greasy vegetables, eat some fruit salad or oatmeal after dinner 1 hour, and you won't be disturbed by hunger.
In short, the arrangement of three meals a day is low in fat and carbohydrates, so don't completely rule out not eating fat and carbohydrates. It is unscientific to plan your diet, keep a normal mind and strengthen your exercise, and soon you will see the effect of your fitness and self-discipline.