Monday:
Breakfast: oatmeal (50g oatmeal +200ml milk+appropriate amount of fruit).
Breakfast: an apple (150g)
Lunch: chicken breast salad (100g chicken breast+lettuce leaves+tomatoes+cucumbers+carrots+olive oil+lemon juice for seasoning)
Lunch: a cup of yogurt (200ml)+ a handful of almonds (30g).
Dinner: grilled salmon (100g)+ grilled vegetables (onions, colored peppers, broccoli, etc. )+one baked potato (50g).
Evening dinner: a cup of hot milk (250ml)+ a piece of whole wheat bread (25 g)
Tuesday:
Breakfast: whole wheat toast (two slices)+peanut butter (2 tablespoons)+banana (one)
Breakfast: an orange (150g)
Lunch: Fried shredded chicken (100g chicken+green pepper, red pepper, onion, etc. )+one steamed rice (150g).
Lunch: a cup of yogurt (200ml)+ a handful of walnuts (30g).
Dinner: boiled shrimp (100g)+ stir-fried seasonal vegetables (spinach, celery, beans, etc. )+a baked potato (50g).
Evening dinner: a cup of hot milk (250ml)+ a piece of whole wheat bread (25 g)
Wednesday:
Breakfast: low-fat milk oatmeal, shark noodle soup or tomato and egg soup.
Breakfast in the morning: fruit salad
Lunch: grilled fish, chicken breast salad, vegetable soup, green bean curd.
Lunch: sugar-free yogurt or soybean milk
Dinner: herb barbecue, roast chicken breast, vegetable salad, fish soup.
Dinner in the evening: oatmeal, soybean milk, fruit salad, bread.
Thursday:
Breakfast: oatmeal, whole wheat bread, eggs, fruit.
Breakfast in the morning: sugar-free yogurt
Lunch: chicken breast salad, brown rice, tofu, vegetables.
Lunch: fruit platter
Dinner: Roasted salmon, roasted vegetables and mashed potatoes.
Evening dinner: oatmeal, milk and fruit.
Friday:
Breakfast: whole wheat toast, eggs, fruit, milk.
Breakfast in the morning: sugar-free yogurt
Lunch: Fried shredded chicken, brown rice, vegetables and tofu.
Lunch: fruit platter
Dinner: boiled shrimps, fried vegetables and baked potatoes.
Dinner in the evening: oatmeal, milk, fruit, bread.
Generally speaking, the fat reduction plan for office workers should focus on reasonable diet and proper exercise. It is recommended to eat a proper amount of protein, carbohydrate, fat and cellulose every day, eat more fresh fruits, vegetables and whole grains, and avoid foods with high calorie, fat and sugar. At the same time, we should keep proper exercise, such as brisk walking, jogging, swimming and other aerobic exercises, to help reduce fat and keep healthy.