Provide a one-week slimming plan.

Monday

Breakfast: yogurt, fruit and oatmeal.

Lunch: a small bowl of rice, cold broccoli and a boiled egg.

Dinner: vegetables, fruits, protein food (eggs or beans), chicken.

Exercise: jogging or brisk walking twice, 30 minutes each time, stretching 10 minutes;

Tuesday

Breakfast: whole wheat toast, wheat germ milk and kiwi fruit.

Lunch: vegetarian jiaozi, assorted egg drop soup.

Dinner: tomato macaroni and cabbage soup.

Exercise: Yoga for 30 minutes, jogging for 30 minutes, stretching 10 minutes;

Wednesday

Breakfast: a small bowl of coffee, apples and oats.

Lunch: a small bowl of rice, stewed lentils with vegetarian dishes, fried vegetables and winter melon soup.

Dinner: chicken, roasted carrots and cold celery.

Exercise: Aerobic exercise (cycling, barbell, aerobic) lasts 40-50 minutes, stretching 10 minutes;

Thursday

Breakfast: a small bowl of oats and a monkey peach.

Lunch: crucian carp radish bean curd soup, boiled eggs 1, vegetable salad.

Dinner: a small bowl of mung bean porridge, raw tomato sauce and a raw cucumber.

Exercise: Flexibility exercise, such as swimming and skipping rope. 40-50 minutes;

Friday

Breakfast: sweet potato porridge and pears.

Lunch: tomato and beef risotto, Chinese cabbage and mushroom soup.

Dinner: dried noodles with vegetables, mushroom and cucumber soup.

Exercise: jogging for 30 minutes, equipment practice for 30 minutes, muscle relaxation 10 minutes;

Saturday

Breakfast: a small bowl of rice porridge, a piece of whole wheat bread and an orange.

Lunch: a boiled egg, roasted sea fish, stir-fried mushrooms and a small bowl of rice.

Dinner: chicken breast, lettuce or tomato salad, coffee or tea.

Exercise: Yoga for 45-50 minutes, jogging for 30 minutes;

Sunday

Breakfast: porridge (a small bowl), bread (a slice) and grapes.

Lunch: roast beef, vegetable salad, winter melon soup and a raw tomato.

Dinner: a small bowl of corn porridge, roasted asparagus and a raw cucumber.

Exercise: Bike for 30 minutes, jog for 40 minutes, and relax muscles 10 minutes.

Precautions:

1, moderate intake of carbohydrates, such as oatmeal, whole wheat bread, rice, etc.

2. Eating less and eating more meals is the key. The best between meals is fiber-rich fruits and vegetables or low-fat yogurt rich in calcium;

3, don't blindly pursue ultra-low calorie recipes, which will only make your energy intake insufficient and hurt your body. Balanced nutrition and reasonable calorie control are very beneficial;

4. protein is indispensable. Foods rich in protein include low-fat milk, lean meat and beans, which can increase satiety and reduce fat formation;

Vegetables and fruits are very important. Vegetables are low in calories and rich in fiber, which can increase satiety without generating too much calories and avoid eating too much greasy food. It's good to eat a fruit half an hour before meals.

6. Don't just eat fruits and vegetables without meat. Fat, protein, fiber and carbohydrate are all nutrients needed by human body. Only in the case of ensuring adequate nutrition can it be considered healthy;

7. In the above recipes, the intake of various foods per meal is recommended:

200-250g； of oat, rice porridge, porridge, milk and yogurt;

Rice, bread, steamed bread, noodles100-150g;

Salad 200g (olive oil, black vinegar), cold salad, stir-fry;

Vegetable soup 200-300g

About 300 grams of fresh fruits and vegetables.

Meat and fish100g

Intake principle: low in oil, salt, sugar, cholesterol and fat, moderate in diet and 3-5 minutes full.