Monday
Breakfast: a cup of skim milk, two pieces of whole wheat bread, a boiled egg and half a tomato.
Exercise after breakfast: jogging or aerobic exercise for 40 minutes.
Breakfast in the morning: a cup of green tea and a plate of fruit salad.
Lunch: a boiled lean meat, a bowl of brown rice, a steamed vegetable and some broccoli.
Exercise after lunch: brisk walking or other light aerobic exercise for 30 minutes.
A carrot and a nut.
Dinner: a fried fish, a stir-fried dish, a bowl of green vegetable and bean curd soup, and a fruit salad sprinkled with a little sugar.
Tuesday
Breakfast: a cup of yogurt, a steamed brown rice, a boiled chicken breast and some oranges.
Exercise after breakfast: Aerobic exercise for 40 minutes.
Breakfast in the morning: an apple and some dried fruits.
Lunch: one steamed fish, one fried okra and a bowl of millet porridge.
Exercise after lunch: Fast-paced for 30 minutes.
Lunch: a slice of whole wheat bread and a cup of soybean milk.
Dinner: A steamed meat jiaozi, a stir-fried dish, a bowl of seafood soup and a fruit salad.
Wednesday
Breakfast: a boiled egg, a cup of seaweed soup, a cup of juice and a piece of whole wheat bread.
Exercise after breakfast: Fast-paced for 30 minutes.
Breakfast in the morning: a glass of low-fat milk and some dark chocolate.
Lunch: a Mapo tofu, a bowl of brown rice, a cold spinach and a fruit salad.
Exercise after lunch: walk for 30 minutes.
Lunch: a banana and an egg fill the cake.
Dinner: a steamed fish, a fried heart, a bowl of lotus root soup and a fruit salad.
Thursday
Breakfast: a milk omelet, a cup of cereal and a fruit salad.
Exercise after breakfast: jogging or aerobic exercise for 40 minutes.
A skim yogurt and some almonds.
Lunch: a boiled shrimp, a steamed vegetable, a bowl of brown rice and a cranberry yogurt salad.
Exercise after lunch: Aerobic exercise for 40 minutes.
Lunch: a small apple and a protein biscuit.
Dinner: a Chinese roast duck, a cold seaweed, a bowl of bean curd soup and a fruit salad.
Friday
Breakfast: scrambled eggs with tomatoes, a cup of soybean milk and a fruit salad.
Exercise after breakfast: Fast-paced for 30 minutes.
Breakfast in the morning: a low-sugar yogurt and a fruit.
Lunch: a sweet and sour fish, a mushroom pot, a bowl of brown rice and a fruit salad.
Exercise after lunch: Aerobic exercise for 40 minutes.
Lunch: a boiled egg, a carrot and a glass of milk.
Dinner: a roast mutton, a stir-fry, a cauliflower fried rice and a fruit salad.
Saturday
Breakfast: a wheat buckwheat porridge, a boiled egg and a glass of freshly squeezed juice.
Exercise after breakfast: Aerobic exercise for 40 minutes.
Breakfast in the morning: an orange and a nut.
Lunch: a fried chicken breast, a cold black fungus and a bowl of red bean porridge.
Exercise after lunch: Fast-paced for 30 minutes.
A carrot and a nut.
Dinner: a roasted anchovy, a fried box, a bowl of seaweed and egg drop soup, and a fruit salad.
Sunday
Breakfast: a whole wheat porridge, an fried egg and a glass of lemon honey water.
Exercise after breakfast: jogging or aerobic exercise for 40 minutes.
A skim yogurt and a fruit salad.
Lunch: A strawberry hot salad, a seafood rice, and a tofu shredded pork soup.
Exercise after lunch: brisk walking or other light aerobic exercise for 30 minutes.
An apple and a nut.
Dinner: a roast chicken wing, a cold leek, a tomato and egg drop soup and a fruit salad.
The above is just a rough diet plan. Everyone's physical condition and needs are different and should be adjusted according to their own situation. At the same time, diet to lose weight is not simply to control calorie intake, and diet collocation is also very important, which should be carried out under the guidance of professionals.