Breakfast: skim milk (or soybean milk, tofu, skim yogurt) 250 ml egg white 1 2 slices of bread. Lunch: Braised crucian carp with Lycium barbarum (or other fish, shrimp, beef, rabbit and broiler with shredded belly) 75g vegetable stir-fry (or cold salad) 1 plate (250g) 65438+500ml rice 50g. Dinner: Salted shrimp (or other marine fish and shellfish). 250g shredded white gourd with double mushrooms (or other stir-fried dishes and cold dishes). Mushroom stuffed with tofu (or fungus tofu soup) 150g rice 50g. The characteristics of this collocation example: the nutrition is extremely balanced, and the calorie is about 1000 calories, which is the best calorie intake for weight loss. In food collocation, we should also pay attention to the following points: 1. There must be meat and vegetables every day, preferably fungi and bean products. We should eat marine fish every other day and seaweed (such as seaweed and kelp) at least once a week. 2, add a small amount of fruit between meals, about 200 grams each time. It is best to use raw vegetables such as strawberries, cucumbers, tomatoes and radishes instead of fruits. 3. The amount of vegetables and fruits eaten every day should not be less than 750g, and the edible oil should be controlled at about 20g. If you want to use diet pills, I think it's best to recommend classic weight-loss capsules without side effects, because this is the only one I know that has no side effects and good weight-loss effect. Look online for yourself, there are many ways.