Breakfast: oatmeal/whole wheat bread+milk/soybean milk+fruit.

Chinese food: sweet potato/rice+vegetables+lean meat/protein origin (such as chicken breast and tofu). )

Afternoon tea: fruit/nuts/low-fat yogurt

Dinner: lean meat/fish+vegetables+a lot of green leafy vegetables (such as spinach, celery, etc. )

Snacks (if necessary): low-sugar fruit/sugar-free yogurt/nuts.

It should be noted that the above formula of fat-reducing meal is for reference only, and the actual situation may vary from person to person. When making a diet plan to lose weight, we should comprehensively consider our physical condition, activity and weight loss goals, and adjust the diet structure and food types appropriately. In addition, in order to obtain better health effects, it is necessary to cooperate with proper exercise, adequate sleep and good living habits.