Monday breakfast: a cup of yogurt+toast; Lunch: two boiled eggs+ham slices+lettuce salad; Dinner: boiled vegetables+a tomato.

Tuesday breakfast: a cup of carrot juice+bread; Lunch: two boiled eggs+a tomato+boiled spinach; Dinner: lettuce salad+yogurt.

Wednesday breakfast: a boiled egg+a cup of soybean milk+an apple; Lunch: boiled spinach+tomato+corn; Dinner: vegetable porridge+a cucumber.

Breakfast on Thursday: 2 slices of bread+1 boiled egg+1 cup of low-fat milk; Lunch: 1 vegetable salad+small portion of rice; Dinner: 1 tomatoes+1 fried vegetables+a small portion of millet porridge.

Breakfast. As the saying goes, a day's work lies in the morning, so morning is also very important for friends who lose weight, but it doesn't mean that they can lose weight without eating. On the contrary, you must ensure that your nutrition is adequate in the morning. Only in this way can we ensure the most basic nutritional needs of the body and lose weight successfully.

Lunch. Lunch is as important as breakfast. Because lunch plays a connecting role in a day, that is to say, it plays a very important role, so lunch must be full, and it is best to eat more fiber and high-energy food. Only in this way can we ensure the nutrition of the body.

Dinner. On the contrary, dinner is not as important as breakfast and lunch, but it is also necessary to ensure the most basic supply of the body. So at this time, we can replace some food with fruit, because we usually seldom exercise after dinner. So it is the wisest choice to use fruit instead of food for dinner.