Breakfast:? Steamed bread or whole wheat bread 100g egg 60g (1 block)? Milk160g, cold-mixed three-silk (three dishes)100g;

Chinese food: 200g of rice? (Cooked weight) 60g of red meat, 60g of poultry meat, 20g of steamed fish120g, 20g of boiled shrimp120g (note: choose one), 50g of shredded bean curd (note: other bean products can be selected) and 200g of fried vegetables;

Lunch: 200 grams of fruit (seasonal);

Dinner:? 130 grams of rice? (Cooked weight) red meat 50g poultry 50g steamed fish 100g boiled shrimp 100g cold dish 150g fungus 100g (note: choose one);

No more than 6 grams of salt and 20 grams of oil per day;

Note: Dinner should be finished before 7 pm. If the working hours are late, it is suggested to be around 17: 00? Two slices of whole wheat bread? A cup of milk with cereal (2 tablespoons of cereal) and a cucumber or tomato;

Eat cold dishes after work at night;

Don't eat anything at night, especially after 2 1: 00, and be quick. You can drink boiled water.