1, breakfast (eat eight full), milk, eggs, oatmeal (dietary fiber) yogurt, fruit, whole wheat bread (other bread is not recommended during weight loss) are all good choices to ensure protein's intake.

2, lunch: (don't choose heavy-flavored dishes, avoid heavy oil, heavy salt) to avoid the disaster caused by delicious. A large piece of meat (protein) shrimp with little oil/dipping sauce, a small bowl of coarse grain rice, and green leafy vegetables (fiber) (little oil, scalded, sprinkled with garlic and a little salt).

3, dinner: calories can not be high. If you have a big appetite at night, it is recommended to adjust the dinner time to between six and seven to prevent you from taking in more calories at night. Fruit yogurt salad is a good choice! Cut the fruit (you can mix it at will, and the sweet and sour taste is suitable) into small pieces, a few nuts (you must not have too many) and a box of yogurt of about 100g, but you need a bowl of suitable size to control its weight. You can also drink mixed juice for dinner, and you can add milk to sweeter fruits, such as bananas.