Monday
- Breakfast: One boiled egg, two slices of whole wheat bread, and one cup of sugar-free soy milk
- Lunch: 150 grams of grilled chicken breast, 100 grams of brown rice, and stir-fried seasonal vegetables (such as broccoli and carrots)
- Dinner: 100 grams of steamed fish, 100 grams of sweet potatoes, and a vegetable salad (mainly lettuce, tomatoes, and cucumbers)
Tuesday
- Breakfast: One bowl of oatmeal (with a few blueberries) and one cup of low-fat milk
- Lunch: Fried lean beef with onions (100 grams of lean beef, appropriate amount of onions) and 100 grams of corn
- Dinner: Tomato and chicken meatball soup (100 grams of chicken, one tomato) and 100 grams of purple sweet potatoes
Wednesday
- Breakfast: One boiled corn, one boiled egg, and one cup of black coffee
- Lunch: Fried shrimp with winter melon (100 grams of shrimp, 200 grams of winter melon) and 100 grams of quinoa rice
- Dinner: Stir-fried pea sprouts (200 grams), 100 grams of steamed pumpkin, and 100 grams of fried tofu
Thursday
- Breakfast: Vegetable omelette (one egg, appropriate amount of vegetables) and one slice of whole wheat toast
- Lunch: Pan-fried salmon (150 grams), 50 grams of pasta (use whole wheat noodles), and vegetable salad
- Dinner: Kelp and tofu soup, 100 grams of brown rice, and cold cucumber salad
Friday
- Breakfast: One cup of yogurt (with fruit slices) and 10 nuts
- Lunch: One marinated chicken drumstick (without skin), 100 grams of purple sweet potatoes, and stir-fried Chinese cabbage
- Dinner: White gourd and clam soup (100 grams of white gourd, 100 grams of clams), 100 grams of corn
Saturday
- Breakfast: One bowl of red bean and barley porridge and one boiled egg
- Lunch: Tomato and beef pasta (100 grams of beef, one tomato, 50 grams of whole wheat pasta)
- Dinner: Steamed shrimp (100 grams), 100 grams of sweet potatoes, and garlic lettuce
Sunday
- Breakfast: Milk oatmeal (with banana slices) and two slices of whole wheat bread
- Lunch: 150 grams of skinless grilled chicken drumstick, 100 grams of brown rice, and stir-fried green vegetables
- Dinner: Vegetable and tofu casserole (100 grams of tofu, various vegetables) and 100 grams of corn
Please note that during the weight loss period, it is also necessary to combine with moderate exercise and adequate water intake to achieve better results. If you have special requirements for the ingredients or cooking methods in the diet, please let me know at any time.
