Lunch: Half a bowl of plain rice (don't eat the part with sauce), add a lettuce to stir-fry the meat, eat less meat, eat more lettuce, and then serve with vegetables, pumpkins and the like, but don't eat potatoes.
Dinner and lunch are almost the same. Be a vegetarian and eat some meat. Drink more water when you are hungry on weekdays. You can eat some fruits, cucumbers and tomatoes as snacks, but don't eat too much.