Breakfast (6: 30-7: 30):
Carbohydrate staple food rich in dietary fiber (choose low GI value)
Recommended varieties: whole wheat bread, oatmeal (it is best to buy scattered oatmeal in the supermarket and cook it at home), miscellaneous grains rice, brown rice, whole wheat flour, boiled corn, steamed or boiled sweet potato/purple potato/yam/carrot/potato, etc.
Foods rich in protein:
Eggs, lean meat, bean products, dairy products, etc.
For example, it is suggested to boil an egg.
A cup of pure milk (to be eaten with meals)
Note: Low-fat or skim milk is the first choice.
Vegetables:
The number is not limited, and the types and families are diversified.
Note: Foods with high starch content such as lotus root, yam and potato should be eaten as staple food when losing weight.
A small fruit or half a large fruit (choose the one with low G| value) [optional]
Recommended: apples, oranges, grapefruit, pears, kiwis, pitaya.
Example of breakfast:
Boil a corn (small), a cup of pure milk, two eggs (except one yolk), an apple (small) or a small bowl of boiled vegetables.
Example of student breakfast:
two people
Breakfast in the morning (10:00- 10:30)
Nuts such as walnuts, almonds and hazelnuts,10-15g nuts (be sure to choose the original flavor and avoid frying nuts).
Like three walnuts.
Or fruit or dairy products.
Chinese food (11:30—12: 30);
A staple food the size of a fist.
If possible, it is consistent with the choice of breakfast.
If conditions are limited, eating rice is ok.
A small bowl of rice (100- 150g)
Protein: Soybeans, such as mung beans, peas, black beans, mung beans and red beans. Meat, beef, lean pork, chicken, fish, shrimp and shellfish.
80- 120g fish, shrimp or lean meat? Almost the size of a palm.
Fruits and vegetables rich in dietary fiber: more than 200 grams of vegetables and fruits can be eaten in Chinese food if they are not eaten for breakfast.
Good fat: healthy cooking oil, not animal oil.
Cooking methods with less oil and salt, vegetables can be mixed with salad or simply boiled in water.
Examples of Chinese food: a small bowl of miscellaneous grains rice (100- 150g), a boiled broccoli (100g), shredded lettuce and fungus (lettuce 100g, soaked fungus 60g, lean meat 100g, vegetable oil 5g.
Examples of Chinese food for students:
Lunch (15:30— 16:30):
Slow carbohydrate staple foods/fruits and vegetables/dairy products/foods rich in protein.
Such as: a slice of whole wheat bread and a cup of skim yogurt.
Examples of students adding meals:
two people
Dinner (18:00— 19:00):
Protein-rich food+vegetables rich in dietary fiber.
During the weight-loss camp, we don't eat staple food for dinner.
After 2 1 day, the staple food for dinner can refer to breakfast or lunch.
Vegetables are still cooked with less oil and salt. It is best to boil it in water or mix it with salad (choose low-fat salad dressing) and season it with vinegar sauce.
Example of student dinner:
Note: Don't eat for three hours before going to bed!
Stick to it for one day, welcome to exchange and discuss ~