A bowl of soybean milk, two pieces of whole wheat bread and an egg for breakfast.

Chinese food: fermented bean curd spinach, preserved eggs mixed with tofu, green bean sprouts boiled in vinegar, and half a bowl of rice.

Dinner, fried fenugreek, fried melon with shrimp, cucumber mixed with yuba, and a small bowl of red bean porridge.

Diet 2:

For breakfast, a bowl of red bean and rice porridge, a refreshing cake (cucumber, carrot, celery and boiled spiced peanuts), longan or jujube 1.

Chinese food: scrambled eggs with tomatoes, fungus and celery, fried oil wheat vegetables and half a bowl of rice.

For dinner, spinach, pig blood and bean curd soup, fried potato shreds, and cold cabbage heart.

Diet 3:

Breakfast bean curd with soy sauce, steamed egg soup and half a steamed bread.

Cold broccoli, steamed fish, diced green peppers and winter bamboo shoots, and half a bowl of rice.

Dinner cold green bamboo shoots, Mapo tofu, hot and sour lotus root slices, a bowl of millet porridge.

Weight loss diet 4:

Breakfast pumpkin medlar rice porridge, fried eggs, assorted pickles.

Chinese braised beef, cold spinach, vegetable fried cabbage, half steamed bread.

Dinner, melon sparerib soup, carrots, green peppers, shredded potatoes, cold tomato paste.

Weight loss diet 5:

One steamed waxy corn, 1 poached egg and a glass of milk for breakfast.

Chinese tomato beef noodles (only half noodles), cold kelp, shredded carrots.

Dinner, bean sprouts and fish balls soup, vegetable fried loofah, baked sweet potato 1.

Weight loss diet 6:

Breakfast with a glass of milk and egg pancakes (not crispy in the middle) 1.

Stir-fried green pepper with bean skin, fried shredded chicken with cucumber, and fried rapeseed with mushrooms.

Dinner, garlic mixed with beef sauce, chilli fried bitter gourd, shredded green vegetables and vermicelli soup.

Weight loss diet 7:

Breakfast is a bowl of red dates and corn paste, and a vegetarian steamed stuffed bun.

Stewed lentils with Chinese vegetarian dishes, tomato cauliflower, steamed egg soup with shrimp, and half a bowl of rice.

Dinner is spicy, with a big bowl of tofu, mushrooms, vegetables, kelp and chicken balls.

Weight loss diet 8:

Breakfast: a bowl of milk oatmeal, 1 spoon of meat floss, 5 longan.

Chinese smoked fish 1, cold bean sprouts, carrots, kelp 1, red bean paste jiaozi 1, five jujubes.

Dinner 1 salted egg, 1 chicken feet, cauliflower salad, 1 bowl of purple rice porridge.

Weight loss diet 9:

For breakfast, a bowl of black sesame and red bean porridge, a tea egg and a cold radish side dish.

1 Bowl of braised carrot, white radish and mutton, 1 Small dish of shredded tofu mixed with coriander, and half steamed bread for Chinese food.

Dinner 1 noodles with red dates, medlar and black-bone chicken soup (including a few pieces of chicken, 50g of dried noodles, 1 a handful of dishes and a few mushrooms).

Diet 10:

Breakfast includes 1 bowl of mung bean porridge, 1 bowl of bean curd, 1 egg.

Harvest Chinese food (all kinds of lettuce dipped in sauce) 1 plate, half plate of glutinous rice lotus root, half plate of fried potatoes, stewed beef brisket with radish 1 bowl.

For dinner, half a plate of boiled prawns, half a plate of three fresh Japanese tofu, 1 plate of stir-fried kale, 1 steamed stuffed bun with small pockets or 1 tortillas.

Recipe description: In the choice of meat, pay attention to choose low-fat chicken, beef, fish and seafood. The cooking style is light, and the cooking sauce is better. Of course, if you only eat one or two, you don't have to pay special attention to it, lest your colleagues and friends think you are too unsociable.

If you choose pork, ribs, etc. It's best to stew for a long time, or eat cooked meat with dipping sauce, because you can boil off some fat.

Don't put too much oil in cooking and mixing vegetables. A small amount of oil will help the absorption of vitamins, so it is not necessary to cook them all in white. Proper amount of oil is acceptable to eat, and there is basically no excess oil in vegetable soup.

If there are potatoes, sweet potatoes or corn kernels in the dish, don't eat the staple food, because starch is already available.

Recommended drinks: boiled water, tea, wolfberry tea, hawthorn tea, chrysanthemum tea (without sugar), homemade lemonade (without sugar or sugar substitute, xylitol). You can drink coffee, but don't add coffee partner and sugar. You can add a little brown sugar directly until it is slightly sweet. Or instead of sugar and xylitol.

You can choose 1 food from the following categories every day:

Recommended snacks: hawthorn candied haws, jelly, dried tangerine peel, laver, sliced mushrooms and small cups of yogurt.

Recommended fruits: kumquat 1 piece, apple half, kiwi 1 piece, strawberry 1 bowl, papaya half, orange 1 piece, grapefruit several petals. Other fruits can also be eaten in moderation, such as pears, peaches and watermelons. Just be careful, it is best to eat before meals or between meals. Don't eat fruit for an hour after meals.

Recommended soups: jujube medlar soup, tremella lotus seed soup, Sydney yam soup, sugar-free lotus root starch, thick rice soup, etc. You can use it when you are hungry or as part of your dinner.