Monday:
Breakfast: oatmeal, strawberries and almonds.
Lunch: chicken breast salad, scones.
Dinner: vegetable fried rice, buckwheat bowl, steamed eggs.
Tuesday:
Breakfast: Crispy crust, bananas, sugar-free soybean milk.
Lunch: turkey sandwich, vegetable soup.
Dinner: steamed fish, seaweed salad, miso soup.
Wednesday:
Breakfast: fruit platter, whole wheat bread, low-fat cheese.
Lunch: tofu rice balls and miso soup.
Dinner: fried rice with chicken, roasted vegetables and steamed eggs.
Thursday:
Breakfast: Cranberry Yogurt, oatmeal cookies.
Lunch: cuttlefish with pine mushroom soup.
Dinner: braised beef, vegetable salad and steamed eggs.
Friday:
Breakfast: half a grapefruit, boiled eggs and whole wheat toast.
Lunch: whole grain rice, sweet and sour chicken, fried bean sprouts.
Dinner: Pastoral rice with eggs, vegetable salad and miso soup.
Saturday:
Breakfast: purple potato, wheat bread, strawberry, sugar-free soybean milk.
Lunch: fried noodles with cuttlefish sauce and yogurt.
Dinner: bibimbap, fried shrimp and steamed eggs.
Sunday:
Breakfast: grapefruit, steamed eggs and whole wheat toast.
Lunch: brown rice, fried rice with eggs, mushrooms and vegetable soup.
Dinner: _ Chicken leg rice, vegetable salad, miso soup.
This diet is not only nutritionally balanced, but also provides enough protein, carbohydrates, healthy fat and fiber. At the same time, remember to keep exercise and good sleep quality to help speed up metabolism and lose weight.