Monday:
Breakfast: oatmeal, low-fat milk, a boiled egg and a portion of fruit (such as apples and bananas).
Lunch: Roasted chicken breast and vegetable salad (mainly lettuce, cucumber and tomato).
Dinner: steamed fish, steamed vegetables and a little brown rice.
Tuesday:
Breakfast: whole wheat bread, low-fat yogurt and a glass of juice (such as orange juice and apple juice).
Lunch: beef balls and roasted vegetables (such as colored peppers and onions)
Dinner: steamed egg soup, steamed eggplant and a little brown rice.
Wednesday:
Breakfast: boiled eggs, whole wheat bread and a portion of fruit (such as kiwi fruit and strawberry).
Lunch: skin-peeled roasted chicken leg and cold shredded cucumber.
Dinner: stir-fried shrimps, steamed broccoli and a little brown rice.
Thursday:
Breakfast: oatmeal, low-fat milk and a glass of juice (such as watermelon juice)
Lunch: Cook lean meat and stir-fry seasonal vegetables (mainly cauliflower and carrots).
Dinner: Steamed cod, steamed tofu and a little brown rice.
Friday:
Breakfast: whole wheat bread, boiled eggs and a portion of fruit (such as grapefruit).
Lunch: Roasted chicken breast and vegetable salad (mainly lettuce and tomato).
Dinner: Steamed ribs to remove fat and oil, steamed asparagus and a little brown rice.
Saturday:
Breakfast: oatmeal, low-fat yogurt and a glass of juice (such as orange juice)
Lunch: Boiled lean beef and fried vegetables (mainly spinach and green peppers).
Dinner: Steamed fish fillets, steamed pumpkins and a little brown rice.
Sunday:
Breakfast: whole wheat bread, boiled eggs and a portion of fruit (such as bananas).
Lunch: skin-peeled roasted chicken leg and cold shredded cucumber.
Dinner: stir-fried shrimps, steamed broccoli and a little brown rice.
When choosing ingredients, try to choose fresh vegetables and lean meat to avoid too much oil and processed food. At the same time, we should pay attention to controlling food intake and not eating too much. In addition, ensure adequate water intake every day and drink at least 8 glasses of water. Finally, remember to maintain a reasonable diet and living habits, so as to better maintain health and lose weight.