Monday

-Breakfast: a cup of oatmeal, a piece of whole wheat bread, a boiled egg and a piece of fruit (such as strawberries or blueberries).

-lunch: a roast chicken breast and a vegetable salad (lettuce, cucumber, tomato, etc. ) and a boiled corn.

-Dinner: one steamed fish, one fried dish and one brown rice.

Tuesday

-Breakfast: a yogurt and a fruit salad (bananas, apples, oranges, etc. Can be added) and a handful of nuts.

-lunch: one boiled beef and one roasted vegetable (such as pumpkin, carrot, broccoli, etc.). ) and a sweet potato.

-Dinner: one tofu soup, one fried bean sprouts and one tortilla.

Wednesday

-Breakfast: a cup of black coffee, a boiled egg and a whole wheat waffle.

-Lunch: one grilled salmon, one cucumber salad and one brown rice.

-Dinner: a vegetable chicken pot, a cold spinach and a whole wheat steamed bread.

Thursday

-Breakfast: a blueberry milkshake, a slice of whole wheat bread and a nut.

-lunch: one boiled shrimp and one fried vegetable (such as asparagus, beans, onions, etc. ) and a sweet potato.

-Dinner: one tomato chicken spaghetti, one roasted vegetable and one fruit.

Friday

-Breakfast: a yogurt and fruit plate (blueberries, bananas, pitaya, etc. And a whole wheat bread.

-Lunch: Steamed ribs, vegetable salad, boiled corn.

-Dinner: one fried shrimp, one fried cabbage and one brown rice.

Saturday

-Breakfast: a boiled egg, a fruit and a glass of milk.

-Lunch: a roast chicken leg, a cold kelp and a whole wheat steamed bread.

-Dinner: a vegetable bean curd soup, a fried bean sprout and a tortilla.

Sunday

-Breakfast: one oatmeal, one fruit salad and one nut.

-Lunch: one boiled chicken breast, one fried carrot and one brown rice.

-Dinner: one steamed fish, one fried asparagus and one sweet potato.

While implementing this diet plan, remember to cooperate with proper exercise and adequate water intake to improve the weight loss effect. In addition, you can make appropriate adjustments according to your own tastes and preferences. If you have special dietary needs or health problems, please make a weight loss plan under the guidance of professionals.