Breakfast drinks (choose one of the following drinks): a bowl of low-fat yogurt, low-fat fresh milk, fresh fruit juice, fresh vegetable juice, sugar-free soybean milk, honey green tea and porridge. Non-staple food (choose two below) apples, bananas, boiled eggs, half a bowl of floss, a tea egg, a quarter of steamed bread, a bowl of lettuce salad and a quarter of tofu. Chinese staple food (choose one of the following staple foods): half a bowl of white rice and one bowl of brown rice. Soup (choose one of the following soups): mushroom and golden needle soup, kelp and radish soup, burdock soup, soybean sparerib soup, melon and clam soup. Main course (choose two of the following main courses): cold bamboo shoots, Liangshan medicine, cold asparagus, dried scallop straw mushroom, shredded chicken with silver buds, a crab, scrambled eggs with tomatoes, steamed yellow croaker, shredded chicken with taro, fried bean sprouts with shrimps, pickled mustard tuber with dried scallops, crab yellow tofu, preserved egg tofu and shredded chicken with dried beans. Dinner staple food (choose one of the following staple foods): a bowl of mung bean porridge and a bowl of small fish porridge. Soup (choose one of the following soups): small fish soup with apricot, bean curd soup with green vegetables, lotus seed soup with tremella, and bitter gourd sparerib soup. Main course (choose two of the following main courses): blanched spinach, cold bamboo shoots, cold cucumber, fruit salad, fried shredded chicken with green beans, steamed sea fish, diced pumpkin chicken, fried dried bean with mushrooms and Mapo tofu. Boiling vegetables in water should help you lose weight, but it seems that you can't cook garlic.