Breakfast:

2 slices of whole wheat bread (60g *2)

1 cup of low-fat milk (250ml)

Extra meal:

1/3 grapefruit (about 4 petals)

(Dairy products and fruits are separated by one hour)

Lunch:

1 serving of rice (100g)

1 serving of fried yam with green pepper (100g)

Celery yuba 1 serving (celery100g, yuba 75g)

Extra meal:

1 cup of low-fat milk (250ml)

Dinner:

2 knots of small corn

2 steamed fish (100g)

1 apple

Extra meal:

1 cup of low-fat fresh milk (250ml) before going to bed.

Total heat 1867 kcal

Do exercise 4-5 times this week for more than 30 minutes each time;

Sports you can do, such as brisk walking, jogging, climbing stairs, cycling, swimming, skipping, yoga or other sports you like;

Recommended sports are:

Jogging, climbing stairs

What you need to do:

Match the diet according to the recommended nutritional structure.

Dietary calorie intake should be kept below the reference calorie, not less than 85% of the reference calorie.

Ensure enough exercise.

You are in the development stage, so the plan customized for you follows the principle of not reducing the calories needed for development. Experts of Mint Slimming Program suggest that you do more exercise.

I am also a student. This is a customized scheme on Mint Forum. If it doesn't work, customize it yourself, free of charge! ! ~/Forum/