-Breakfast: oatmeal, whole wheat bread, fruit, protein (such as eggs or milk).
-Lunch: Roasted chicken breast, grilled fish, grilled shrimp, vegetable salad and brown rice.
-Dinner: roast chicken breast, grilled fish, grilled shrimp, vegetable salad and brown rice.
In addition, you can try the following methods to help you lose weight:
-Diet control: Try to avoid high-calorie and high-fat foods and eat more fruits and vegetables.
-Increase exercise: Do at least 30 minutes of aerobic exercise every day, such as brisk walking, running or swimming.
-Drink plenty of water: Drinking enough water every day can help you stay healthy and lose weight.