Morning: one sweet potato and two eggs, and the eggs only eat egg white. With abundant funds, you can eat 5 eggs and only the egg white.
Noon: a corn and an egg, green stir-fry and vegetables, don't eat too greasy. If it is greasy, don't eat it, just add an egg. Eat only egg whites.
Afternoon: A corn, or a bun or plain bread in the canteen, don't have anything else mixed in it. If you don't know, just a corn.
Evening: a corn, two eggs. Eat only egg whites.
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Protein+coarse grains. Reduce fat intake, plus your exercise consumption, such as running for one hour a day and 8- 10 kg a month. If the overweight is very serious,10-15kg is fine. Pro-test. But there are too few patterns in your dish, which is embarrassing.