Formula 1

Drink 1 glass of water in the morning, about 300 ml.

Breakfast: coarse grain porridge 100g, lean steamed stuffed bun 100g.

Morning noon: 1 fruit.

Lunch: rice 100g, skinless chicken 100g, fungi 100g, vegetables 100g.

Afternoon and evening: 1 fruit.

Dinner: rice 100g, peeled seafood 100g, bean products 100g, vegetables 100g.

Before going to bed: 250 ml of skim milk.

Recipe 2

Drink 1 glass of water in the morning, about 300 ml.

Breakfast: 400 ml fresh milk, whole wheat bread 100 g.

Morning noon: 1 fruit.

Lunch: rice 100g, lean beef 100g, fungi 100g, vegetables 100g.

Afternoon and evening: 1 fruit.

Dinner: rice 100g, peeled seafood 100g, kelp 100g, vegetables 100g.

Before going to bed: 250 ml of soybean milk.

Recipe 3

Drink 1 glass of water in the morning, about 300 ml.

Breakfast: 400 ml of soybean milk, eggs 1 piece, staple food100g.

Morning noon: 1 fruit.

Lunch: rice 100g, livestock liver 100g, kelp 100g, and two vegetables 100g.

Afternoon and evening: 1 fruit.

Dinner: rice 100g, peeled seafood 100g, bean products 100g, vegetables 100g.

Before going to bed: 250 ml of skim milk.

Please note:

1, three recipes alternate, and foods without specific names can be matched by themselves, but the quantity should be controlled.

It is best to eat two kinds of fruits in the morning and afternoon.

3. Men can add 50 ~ 100g staple food or 1 ~ 2 fruits every day.

4. Drink 8 ~ 10 glass of water every day, about two or three liters.

5. It is advisable to cook when cooking, and it is best to eat no more than 50 grams of oil every day.

6, less salt, soy sauce and other condiments, but the right amount of vinegar.

7. Every weekend, you can eat some dessert such as cream cake, ice cream and chocolate for breakfast and lunch, but it is best to reduce the staple food moderately for dinner.