What to eat three times a day to lose weight? In life, many people have tried various ways to lose weight. If they persist for a month, they will lose at least 6 pounds of fat. Losing weight is a topic that women can never live without. Let me share what to eat for three meals a day to lose weight.

What do you eat to lose weight? Three meals a day 1 Monday diet menu

Breakfast: a cup of whole wheat soybean milk, a boiled cabbage and a steamed yam.

Rice: Some grapes.

Lunch: a bowl of black rice, a little steamed fish, almonds mixed with spinach.

Meal: one cup of yogurt and half a banana.

Dinner: a steamed sweet potato, a bowl of tomato, seaweed and egg soup, and a sesame sauce mixed with oily wheat.

Tuesday diet menu

Breakfast: a glass of milk, a steamed sweet potato, an apple and some almonds.

Rice: Some grapes.

Lunch: a bowl of rice, some garlic and broccoli, and cold shredded chicken and amaranth.

Rice: One peach.

Dinner: a bowl of millet and red date porridge, a piece of Flammulina velutipes mixed with cucumber (shredded cucumber, more sesame sauce, a little sweet and sour, a little refined salt monosodium glutamate), fried melon with shrimp.

Wednesday diet menu

Breakfast: milk oatmeal, some nuts and an apple.

Rice: A few red dates and a cup of yogurt.

Lunch: a bowl of red bean rice, shredded beef, shredded onion and carrot, celery and bean sprouts.

Dinner: An orange.

Dinner: a bowl of corn and pumpkin porridge, a purple cabbage mixed with sweet pepper and cucumber, garlic and spinach.

Thursday diet menu

Breakfast: a bowl of corn and pumpkin porridge, an egg, sesame sauce mixed with shredded fungus and cucumber.

Meal: Some cherry tomatoes and a cup of yogurt.

Lunch: a bowl of red dates and brown rice, a portion of shredded konjac mixed with broccoli, shrimp, lettuce and diced papaya.

Rice: One peach.

Dinner: a bowl of yam barley oatmeal, steamed eggplant, cold kelp and dried tofu.

Friday diet menu

Breakfast: a bowl of yam, barley and oatmeal, three quail eggs, almond mixed with chicken feathers.

Meal: a cup of kudingcha, autumn jujube.

Lunch: a bowl of red bean rice, a bowl of chicken leg mixed with mushroom soup, and boiled water spinach.

What do you eat to lose weight? Three meals a day. 2 weight loss plan. Monday of the week:

Breakfast: yogurt, fruit and oatmeal.

Lunch: a small bowl of rice, cold broccoli and a boiled egg.

Dinner: vegetables, fruits, protein food, a little lean meat.

Weight loss exercise recommendation: jog or brisk walk twice, at least 30 minutes each time, and cooperate with some aerobic relaxation exercises.

Tuesday of the weekly schedule of weight loss plan:

Breakfast: salad, whole wheat toast, wheat germ milk, kiwi fruit.

Lunch: vegetarian jiaozi, assorted egg drop soup.

Dinner: tomato macaroni, cabbage slimming soup.

Weight loss exercise recommendation: 30 minutes of yoga practice, 10 minutes of ligament stretching, 30 minutes of aerobic jogging.

Wednesday of the weekly schedule of weight loss plan:

Breakfast: a small bowl of coffee, apples and oats.

Lunch: a small bowl of rice, stewed lentils with vegetarian dishes, fried vegetables and winter melon soup.

Dinner: chicken, roasted carrots and cold celery.

Weight loss recommendation: 40-50 minutes of aerobic exercise (spinning bike, barbell, aerobic, etc. ), 10 minute ligament stretching.

Thursday weight loss plan:

Breakfast: oolong tea, monkey peach.

Lunch: crucian carp radish bean curd soup, boiled eggs 1, vegetable salad.

Dinner: a small bowl of mung bean porridge, a steamed bread, raw tomato sauce and a raw cucumber.

Referral exercise: change the practice content, such as swimming and skipping rope. And strengthen flexible practice.

Friday of the weekly weight loss plan:

Breakfast: sweet potato porridge, pears.

Lunch: tomato and beef risotto, Chinese cabbage and mushroom soup.

Dinner: vegetable vermicelli, mushroom and cucumber slimming soup.

Weight loss exercise recommendation: jog for 30 minutes, practice resistance equipment for 30 minutes, 10 minutes to relax muscles.

Weight loss plan weekly schedule Saturday:

Breakfast: a small bowl of rice porridge, a piece of whole wheat bread and an orange.

Lunch: a boiled egg, roasted sea fish, stir-fried mushrooms and a small bowl of rice.

Dinner: turkey breast or a chicken breast, lettuce or tomato salad, coffee or tea.

Weight loss exercise recommendation: 45-50 minutes for yoga class and 30 minutes for jogging.

What day is the weight loss plan?

Breakfast: porridge (a small bowl), bread (a slice) and grapes.

Lunch: roast beef, vegetable salad, winter melon soup and a raw tomato.

Dinner: corn porridge (a small bowl), steamed bread, roasted asparagus and a raw cucumber.

Weight loss exercise recommendation: 30 bicycles, 40 minutes of jogging, 10 minutes to relax muscles.

What to eat three times a day to lose weight? Breakfast is the most important meal of the day. Eating a good breakfast can not only ensure energy for the whole day, but also make people live longer in the long run. In the choice of breakfast food, we should give priority to the food which is easy to digest and absorb, high in fiber and rich in protein. We should eat more milk, eggs, vegetables and fruits, not too spicy and greasy food, so as to ensure that breakfast is the main energy source of the day. You can eat some whole wheat bread, cupcakes, soda cookies and so on in the morning.

The energy provided by lunch is also very large, accounting for a large proportion of the whole day. It is best to eat some green leafy vegetables, fish and shrimp, lean meat and bean products for lunch. You can also choose to drink soups suitable for losing weight, such as mung bean porridge, cucumber porridge, white gourd lean broth, red dates and tremella soup, and tomato and egg soup.

Avoid eating fried foods and animal offal and fat, because these foods are very high in calories and cholesterol, and you can't lose weight by eating more. In the afternoon, you can choose low-energy fruits and vegetables with some soda cookies and cupcakes.

At dinner time, the body's metabolic rate is faster than about 2 1 at night, and the calorie intake will be consumed before going to bed, so you can get rid of fat. Remember that you must never eat high-fat and high-calorie food for dinner, especially cream cake. Pay attention to the combination of meat and vegetables, eat more green leafy vegetables, and eat them after boiling water. After boiling, the nutrition will not be destroyed.

The above is the introduction of three meals a day in diet. Adhere to healthy eating habits, eat less and eat more meals, and get rid of the habit of eating snacks. Dishes should be based on low oil and salt, and strive to control appetite. There is naturally no reason to gain weight.

At the same time, making regular exercise plans, participating in appropriate sports activities, adhering to a healthy work and rest, and combining a healthy diet with appropriate exercise will achieve twice the result with half the effort.

During weight loss, you can choose a small bowl of rice porridge, an egg and a cup of yogurt for breakfast, which can fully meet the needs of breakfast. In addition, you should have a general idea of energy intake for lunch and dinner. For example, you can eat some high-quality and high-protein foods, such as eggs, milk, lean meat, poultry and bean products.

Besides these, you can eat a small piece of steamed bread or a bowl of miscellaneous grains porridge, so eat less for dinner. It is recommended to drink a cup of skim milk, a vegetable and a fruit for dinner. In addition, if you are hungry at night, you can only add fruits and vegetables, not other foods, because this will lead to obesity. Don't eat dessert during weight loss. Choose skim milk and don't eat all kinds of cream chocolate.