Breakfast: steamed bread or whole wheat bread 100g, eggs 60g( 1 block), milk 160th, three kinds of cold-mixed vegetables 100g.

Chinese food: 200 grams of rice (cooked weight)

60g of red meat, 60g of poultry, 60g of steamed fish120g of boiled shrimp120g.

(Note: Select one)

50 grams of shredded bean curd (note that you can choose other bean products)

Stir-fry 200 grams.

Lunch: 200 grams of fruit (seasonal)

Dinner:130g of rice (cooked weight)

50g of red meat, 50g of poultry, 50g of steamed fish and 0/00g of boiled shrimp/kloc.

(Note: Select one)

Cold dish150g fungus100g

(Note: Select one)

No more than 6 grams of salt and 20 grams of oil per day; If you eat less than this now, you might as well eat less now;

Note: Dinner should be finished before 7 pm. If working hours are late, suggestions are as follows:

/kloc-about 0/7: 00, whole wheat bread, 2 slices of milk, a cup of cereal (2 tablespoons of cereal) and a cucumber or tomato;

Eat cold dishes after work at night;

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