Let me talk about my own experience!
I lost weight for three months last year, and I lost 13 kg in the middle. I had three meals like this during my weight loss.
Breakfast: after getting up in the morning, drink a cup of light salt water on an empty stomach, about 200ml. Be sure to have breakfast one hour before breakfast. Eat 1 to 2 eggs for breakfast. If you have two eggs, you can only eat protein. To drink a bottle of fermented yogurt, you must have fermented yogurt. You can also eat two pure meat buns, jiaozi and wonton (just five or seven).
Lunch: You can eat more protein for lunch. I eat chicken legs myself (because it's cheap). I can also eat beef, fish, freshwater shrimp and duck. It's best not to eat pork. Pork is lean and high in fat. I eat chicken, duck and fish without skin. My lunch is two skinless drumsticks, which are light. It's better to steam them, not too heavy. Eat chicken legs first, then vegetables, and finally rice. You don't have to eat rice when you are full in front. Eat seven minutes full for lunch, before two o'clock. If you are too hungry in the afternoon, you can eat apples, pitaya, monkey peaches, cucumbers and tomatoes at four o'clock, but you can't eat bananas, pears, grapes and high-sugar fruits. You can drink water for an hour and a half after lunch!
Dinner: We don't eat staple food for dinner. We can eat vegetables, fruits, cucumbers and tomatoes until we are full for five minutes. We need less oil and salt when frying vegetables. We must have dinner before 6: 30 to 7: 00, and don't drink water after 7: 00 in the evening!
During the period of losing weight, you can't eat snacks, drinks, white wine, beer, barbecue, fried rice porridge, midnight snack, tofu, soybean milk, cakes and desserts, and peppers, because peppers are high in calories.