Monday

Breakfast: coffee, apples.

Lunch: rice, fried potatoes, shredded green peppers, and a raw cucumber seaweed soup.

Dinner: boiled shrimp, tofu, cold raw onion, celery.

Tuesday

Breakfast: porridge, bread and grapes.

Lunch: crucian carp radish bean curd soup, boiled eggs, vegetable salad.

Dinner: mung bean porridge, steamed bread, raw tomato sauce and a raw cucumber.

Wednesday

Breakfast: oolong tea and kiwi fruit.

Lunch: roasted bamboo shoots, cold broccoli and a boiled egg.

Dinner: boiled shrimp, tofu, cold raw onion, celery.

Thursday

Breakfast: rice porridge, whole wheat bread and an orange.

Lunch: roast beef, vegetable salad, winter melon soup and a raw tomato.

Dinner: corn porridge, steamed bread, roasted asparagus and a raw cucumber.

Friday

Breakfast: coffee, apples.

Lunch: rice, stewed lentils with vegetarian dishes, fried vegetables and winter melon soup.

Dinner: chicken, roasted carrots and cold celery.

Saturday

Breakfast: porridge and oranges.

Lunch: boiled eggs, roasted sea fish, fried vegetables with mushrooms.

Dinner: sweet potato porridge, cold spinach, cake.

Sunday

Breakfast: one green tea, one apple and one cucumber.

Lunch: Fried pork liver with carrot and celery, boiled eggs and tomato soup.

Dinner: mung bean porridge, garlic mixed with kelp, steamed bread and a raw cucumber.

Formulation solution

1)? Apples, oranges, grapefruit, carambola, Sydney, pineapple, lactic acid bacteria drinks, cuttlefish, tofu, tomatoes and cucumbers can all lose weight and have low calories, which can replace apples in recipes.

2)? Milk: It must be skim milk! Drink water or soup before meals and eat a low-calorie fruit.

3)? It is recommended to drink millet porridge, which contains a lot of trace elements and less sugar. You can do it yourself if possible. Red bean porridge or mung bean porridge has a lot of sugar, so it is not recommended to eat it during weight loss!

4)? Seven-point full: every meal is seven-point full, and health is never too old. The feeling of being seven points full is that I haven't eaten enough, I feel that there is still room in my stomach, and I can eat again. I am passionate about food, but the speed of eating has decreased a lot.

Part II: Daily weight loss activities.

√ Easy and simple exercise is MM's best choice, sitting on the sofa at home, feet together, knees together, thighs straight to the ground.