Breakfast:
1. Oatmeal porridge: Boil with 1/2 cups of oatmeal and 1 cup of water, and add some raisins and 1 spoon of honey.
2. Fruit salad: Chop 1 grapefruit, 1 grapefruit and 1 banana, and add some strawberries and blueberries.
3. Semi-protein breakfast sandwich: made of 1 whole wheat bread and 1 protein.
Lunch:
1. lean broth: cooked with chicken breast or lean beef, vegetables and cabbage.
2. Vegetable salad: Add cyan vegetables, carrots, tomatoes, cucumbers, lettuce and avocados.
3. Healthy sandwich: made of whole wheat bread, turkey, lettuce, tomatoes and cucumber slices.
Dinner:
1. roast chicken leg or grilled fish: roast chicken leg or grilled fish with some side dishes, such as sweet corn, tomatoes or beans.
2. Fried rice: made of brown rice or Redmi, lean meat, vegetables and eggs.
3. Chicken breast sandwich: made of whole wheat bread, roasted chicken breast, vegetables and low-fat cheese.
Midnight snack:
1. Vegetable cone: wrap carrots, cucumbers and chicken with lettuce or spinach leaves.
2. Yogurt and fruit: Mix several fruits with low-fat and low-sugar yogurt, such as strawberries, blueberries, raspberries, Swiss chia seeds and honey.
3. Chia seed pudding: made of fresh fruit paste, milk or sugar-free coconut milk, Chia seeds and a little honey.
Tips:
1. Drink enough water or tea every day, and don't drink too much coffee and drinks.
2. Avoid excessive drinking and eat less junk food, such as potato chips and ice cream.
Suggest proper exercise, keep healthy and lose weight.