Let me give you a reference. I am also losing weight healthily at present. My daily diet is as follows:

Breakfast (supplemented with protein and vitamin C): boiled eggs+milk+steamed purple potatoes/sweet potatoes/corn or a steamed stuffed bun+tomatoes/oranges/apples/kiwis;

I'm hardly hungry in the morning. If I am hungry, I will add a meal in the morning: 3 red dates or 3 pecans (nuts);

Lunch: miscellaneous grains rice (purple rice/black rice/pumpkin rice/brown rice)+stir-fry (celery/carrot/Pleurotus eryngii/lotus root slices/broccoli, etc. )+semi-meat dishes with little oil (chicken breast with broccoli, beef with onion, etc.). );

Lunch: 100g yogurt or apple/pear/tomato/pineapple.

Dinner: boiled corn/steamed purple potato/sweet potato/pumpkin; Or whole grain porridge, sometimes with some cooking;

Exercise: Exercise for more than 50 minutes every day, go to the gym on Monday, Tuesday, Thursday and Saturday, play boxing, waist and abdomen training, etc. Aerobic exercise for 3 days, anaerobic exercise 1 day. Only by adhering to a healthy diet and reasonable exercise can we ensure health and lose weight. It's a little slow, but it won't rebound.