First, check how much energy you need in a day online, and then consider it yourself. For example, I need 1500 calories a day, but I only consume 1000 calories. My body needs to burn fat to supply the 500 calories I am missing. In the long run, you will lose weight. It is suggested to cooperate with exercise and control diet.

You can eat three meals a day like this. However, I only eat breakfast during my weight loss, not lunch. I just drink milk or eat some fruit or boil eggs for dinner, but only one of them is allowed to have egg yolk.

Breakfast: staple food+fruit+vegetables [staple food is best eaten at breakfast, because 70% of breakfast will be converted into energy for your day's activities]

Lunch: Fruit/salad [Sauce is high in calories, so it is recommended to make it yourself. I used fresh lemon+olive oil+Italian vinegar]/steamed chicken breast [protein].

Dinner: Fruit [Don't eat anything high in sugar, such as watermelon, grapes, cantaloupe and mango. I suggest eating apples/oranges/kiwis/salads.

Do you eat immediately after exercise? If so, please stop. You can't eat within 2 hours after exercise, because your body will absorb it quickly and exercise in vain. You can drink milk to regulate blood sugar when you are hungry. Eat some fruit or something for two hours.