Breakfast: 2 slices of whole wheat bread, one with a teaspoon of peanut butter and the other with a teaspoon of low-sugar jam.

Lunch: 2 fried chicken breasts with green peppers, 1 spinach and mushroom salad, 1 cup of yogurt, 1 pear.

Snacks: 1 cup skim yogurt, 2 walnuts.

Dinner: half bowl of noodles, half bowl of fried potato shreds, 1 teaspoon of olive oil and a little vinegar on potato shreds, 1 small bowl of fresh strawberries.

Tip: The total weight of staple food for breakfast and dinner has reached the normal standard of eating staple food for one day, so you can skip staple food for lunch.

Tuesday

Breakfast: a nutritious breakfast made of half a banana, half a measuring cup of cereal and one measuring cup of skim milk, with only 100 calories.

Lunch: a sandwich, 1/3 teaspoons of bean paste, a little sesame powder, some Chinese cabbage and some tomatoes. The total calorie of this sandwich is no more than 170 calories, with a small bowl of fruit.

Snacks: 10 grapes.

Dinner: 3 two lean meats or fish, 1 large glass of lemon juice and tomato juice mixed with fruit and vegetable juice, with 1 garlic and green vegetables.

Tip: Be sure to drink enough water (except drinks, tea can be used instead, and greasy tea is better, such as lotus leaf tea, rose tea, jasmine tea, etc. ), at least 8 glasses of water a day.

Wednesday

Breakfast: 1 measuring cup of strawberries mixed with half a cup of skim yogurt, 2 teaspoons of milk and 1/4 measuring cup of low-fat cereal.

Lunch: 1 The sandwich is made of three slices of turkey, several slices of lettuce, several slices of tomatoes, two slices of whole wheat bread and two oranges.

Snacks: 1 teaspoon peanut butter, 1 pear, 1 apple.

Dinner: 1 is a mixed meal consisting of 1 teaspoon of Chili powder, 1/4 measuring cups of tomato strips, 1 teaspoon of skim cream, 1 teaspoon of minced onion and 3 measuring cups of turkey broth. The total calories should not exceed 100 calories, and 70 calories can be eaten with a fruit popsicle.

Tip: The more kinds you eat, the more attention should be paid to the calories and weight of each food, especially yogurt.

Thursday

Breakfast: drink 3/4 measuring cup of skim milk, 1 banana, 1 measuring cup of strawberry.

Lunch: 1 vegetable sandwich is made of 2 slices of whole wheat bread, 1 slice of skim cheese, 2 slices of tomatoes, 2 fat-reducing plants, 2 onion rings and 1 teaspoon of tomato sauce, with a small bowl of fruit salad.

Snacks: skim milk 1 cup, malt 1 teaspoon, cereal high-fiber biscuits 1 measuring cup, calories 100 kcal.

Dinner: 1 roll (except fried roll and sweetheart roll), 1 orange.

Tip: Whole wheat food, as a staple food, has high nutritional value and low calories, and is the first choice for clearing intestines and slimming.

Friday

Breakfast: 1 fried egg, 3 egg whites, 1 slice of whole wheat bread with 1 teaspoon of low-sugar jam.

Lunch: 300 kcal vegetable and bean curd soup, 1 small bowl of grapes.

Snacks: 1 large nonfat decaffeinated coffee, 2 large pieces of graham crackers.

Dinner: Brush three fish with 1 teaspoon soy sauce, add a teaspoon of honey, cook for 10~ 15 minutes, sprinkle with a little sesame seeds and a few slices of onion and serve. And 1 small bowl of fruit salad mixed with tomatoes, strawberries and 1 teaspoon of nonfat yogurt.

Tip: You need to take 500 mg of calcium every day.

Saturday

Breakfast: 1 whole wheat bread with 2 teaspoons of cream cheese and 2 fish (sea fish).

Lunch: 3 two cans of low-salt tuna meat, mixed 1 teaspoon of low-fat mayonnaise, 2 teaspoons of chopped walnuts and a little vinegar and sesame seeds; With a large piece of graham crackers with total heat not exceeding 100 calories.

Snacks: 1 small bag of walnuts, 1 low-fat cheese.

Dinner: 3-2 peeled boiled chicken breasts, mixed with 1/2 measuring cups of onion strips, minced garlic and dried cheese; 1 boiled vegetables and 1 grapefruit.

Tip: Snacks are one of the effective ways to control appetite.

Sunday

Breakfast: 1 apple, 1 cup of skim yogurt.

Lunch: 1 pizza, 1 fruit popsicle, a small amount of vegetables.

Snacks: 1 small bowl of fruit and 1 large spoon of skim yogurt, with no restrictions on the types of fruits.

Dinner: 3/4 measuring cup of rice, 2 boiled shrimps, 1 fried lentils, 1 kiwifruit.

Tip: Give priority to the healthy food that you like and are suitable for you to eat, and you can eat nutritious and delicious new tricks by regrouping.