First meal: 200 grams of milk. (skim milk)
The second meal: 50-70g of staple food, 0/00g of cucumber/kloc, 50g of lean pork and 5g of soybean oil.
The third meal: staple food 30-50g, fish 77g, tomato 100g, soybean oil 5g.
(Not necessarily eating staple food)
The second formula:
The first meal: 50g of corn porridge, containing protein food 100-20g and 50g of tomatoes or other vegetables.
The second meal: staple food 50-75g, celery 200g, lean pork 50g, soybean oil 10g.
The third meal: staple food 30-75g, concanavalis 125g, fish 75g, strawberry 50g, soybean oil 10g. (Not necessarily eating staple food)
The third formula:
The first meal: 50 grams of steamed bread, 200 grams of skim milk and 20-30 grams of eggs.
The second meal: staple food 40-80g, fish 100g, cucumber 100g, soybean oil 10g.
The third meal: staple food 30-60g, radish 175g, lean pork 30g, green vegetables 100g, soybean oil 10g (staple food is not required).
The fourth formula:
The first meal: 200 grams of skim milk, 65 grams of lean beef, 50 grams of celery and 5 grams of soybean oil.
The second meal: staple food 50-80g, bean sprouts 200g, fish 125g, soybean oil 10g.
The third meal: staple food 40-85g, green vegetables 200g, lean pork or other seafood 70g, soybean oil 10g.
The above recipes are low in fat, and other low-calorie and low-fat foods can be adjusted according to the standard.
In addition, I will give you a food calorimeter, which I believe will help you.
Category Name Quantity Calories (Calories) Category Name Quantity Calories (Calories)
Whole grains instant noodles 100g 470 pork chop 100g 450
Sweet bread 1 2 10 lean ham100g10.
Salted bread 1 tablet 170 liver tablet 90g 1 19.
Crispy bread 1.25 deoiled broth 200g 70
Porridge 160g 1 15 Stewed chicken 90g 93
40 grams of rice 144 boiled potatoes with vegetables 100 grams 72
30g of steamed bread with 72 French fries100g of 290
Eggs and boiled eggs 1 80 eggplant 100g 19
Fried eggs 1 egg 136 vegetable puree 150g 6
Fruit kiwi 1 30 mixed tomato 120g 20
Green banana 1 40 mixed mung bean sprouts 100g 24
Watermelon100g 20 fried kohlrabi150g 6
Mango 1 125 fried leek 100g 14
Orange 1 50 milk lactic acid bacteria 0.5 cup 70
Grapefruit 1 tablet 40 skim milk 250ml 82
Mei 1 45 whole milk 250ml 1250
Apple 1 55 fresh milk 250ml 163