Breakfast: oatmeal half bowl, corncob half root, boiled egg 1, soybean milk 1 cup.

Chinese food: cucumber dipping sauce, seaweed spinach, celery mixed with yuba, shredded chicken, winter melon seaweed soup. Rice 1 ~ 2.

Dinner: assorted vegetables, lettuce slices, bean sprouts, tofu, fungus soup. Rice 1 ~ 2.

● The amount of oil used in diet meals should be strictly controlled. The edible oil for each meal of a family of three is limited to about 10g, which is equivalent to half a spoonful. Due to the restriction of oil use, all cooking is changed to mixed vegetables as far as possible.

● The practice of seaweed spinach is very simple. Fry 10g oil and ginger in a pot for later use. Blanch the soaked shrimps and spinach with boiling water, add salt and monosodium glutamate, put as little oil as possible, and mix well. Green leafy vegetables, kelp silk, carrots, etc. Can be handled in the same way.

● Luffa, Pleurotus ostreatus, tofu, caviar gourd, etc. Stew with a little cooking oil and serve.

● Shred raw chicken, mix it with salt, monosodium glutamate, cooking wine and dry starch, blanch it in water, and take it out after the shredded pork turns white. Can be mixed with all kinds of scalded or cooked vegetables, such as lettuce, cucumber, green pepper, celery, wax gourd, roe, cowpea and so on. And add salt, monosodium glutamate, a little olive oil or sesame oil.

If you want to add sugar, it is best to choose sweeteners, such as aspartame, aspartame, stevia, xylitol and so on. This salad with vegetarian dishes is delicious, nutritious and low in fat.

Finally, I wish you a happy workout. You can consult our coach for fitness questions!