1, nutritious breakfast: porridge/rice+white meat (fish, chicken)+vegetables, vegetables with egg toast+sugar-free soybean milk+fruit, wind sauce salad+sandwich+sugar-free green tea.

2. Lunch: Give priority to balanced nutrition.

You can eat a little full at lunch, and it is best to control it at around eight points. So, how do you know if you are full? Slow down your eating speed, and you will have enough time to feel full, so that you won't consume too many calories because you eat too fast.

3. Dinner: Eat less: Eat less at dinner. We are used to eating at night until we are full. But in fact, dinner is the least important meal in a day, so just "not hungry". Because dinner is quite close to bedtime, if you go to bed after eating, it is not only unhealthy, but also the accumulation of calories leads to obesity! Recommended nutritious dinner: light food+sugar-free soybean milk/high-fiber cereal drink, konjac noodles+vegetables, light and rich vegetables, mushrooms+winter flour/a small amount of rice flour.