Look at my cookbook. More scientific. I always use it this way. You don't have to follow the order inside. You can adjust it according to your own taste, but you must control the amount!

Monday recipe:

Intimate reminder: it is useless to start losing weight on the first day. It is necessary to calm down and make a week's weight loss plan!

Breakfast: a cup of watercress+two slices of whole wheat bread (as long as it is white)

Lunch: a small bowl of rice+a little potato roast beef+a lot of vegetables (vegetables can be selected according to your own taste). The soup can be laver and egg drop soup, and eat a raw tomato 30 minutes after a meal.

Dinner: a small bowl of millet and mung bean porridge+a lot of vegetables, and an edible raw cucumber after dinner.

Tuesday recipe:

Breakfast: a bowl of black rice porridge+a steamed bun, and an edible apple half an hour after dinner.

Lunch: a small bowl of rice+stir-fry+a little Sichuan pork. The soup can be egg and tomato soup. If you are hungry in the afternoon, you can add an apple.

Dinner: a small bowl of preserved egg lean porridge+a cold celery+a raw cucumber.

Wednesday recipe:

Breakfast: a boiled egg+a bowl of corn batter.

Lunch: a steamed bread with refined flour+a little stewed ribs with kelp+cold spinach (you can eat more at noon)

Dinner: a small bowl of millet porridge+a little chicken+roasted carrots+cold celery.

Thursday recipes:

Breakfast: a small bowl of rice porridge+two pieces of whole wheat bread+an apple.

Lunch: a small bowl of rice+scrambled eggs with fungus+cold broccoli.

Dinner: a small bowl of rice porridge+cold kelp, a banana after dinner.

Friday recipes:

Breakfast: a boiled egg+a cup of soybean milk.

Lunch: a small bowl of rice and shredded green pepper. After 30 minutes, you can eat about 20 cherry tomatoes.

Dinner: a bowl of millet and mung bean porridge+cold celery (you can eat more), and eat an apple 30 minutes after dinner.

Saturday recipes:

Breakfast: a bowl of preserved egg and lean porridge+an omelette sandwich.

Lunch: a steamed bread with fine flour+a roast beef with potatoes, and a fruit with a shoulder pole that can be eaten 30 minutes after meals.

Dinner: a small bowl of corn porridge+cold dishes (can be selected according to personal taste), and a raw cucumber can be eaten after dinner.

Sunday recipes:

Breakfast: 1 cup of low-fat sugar-free milk+10 soda biscuit.

Lunch: a small bowl of rice+fried shredded pork with leek+garlic mixed with green beans.

Dinner: a small bowl of preserved egg lean porridge+cold raw onion

note:

1, breakfast must be full, lunch should be full at 6 o'clock, and dinner should be eaten less and early. Don't eat anything three hours before going to bed, don't overeat, don't eat fried, pickled, too sweet and salty food, be sure to eat more fruits, vegetables and fruits, and don't sit for half an hour after meals.

2, do some exercise every day to match the diet, moderate exercise reduces appetite and increases the speed of fat burning. You can choose walking, jogging, skipping and other ways to exercise, or you can turn a hula hoop! If you can't jump rope at home or in the office, you can choose to jump in place. The general exercise time is about 30 minutes, but it varies from person to person. You must step by step, and don't rush for success. Remember, do some stretching exercises after running, or find a chest-high place, leg press. The method is to put your toes on your face and pat your calves at the same time. The purpose of this is to stretch and relax the muscles of your calf, so that it will not become a block, but a strip, which will look very thin! Then lean sideways, put your head in your hands and press your waist.

I wish you success in losing weight!