The diet can refer to the following contents:

Breakfast:? Steamed bread or whole wheat bread 111g eggs 61g (1 pieces)? 161 grams of milk, 111 grams of cold-mixed three-silk (three vegetables);

Chinese food: 211 grams of rice? (Cooked weight) 61 grams of red meat, 61 grams of poultry, 121 grams of steamed fish, 121 grams of boiled shrimp (note: choose one kind), 51 grams of shredded tofu (note: choose other bean products) and 211 grams of fried vegetables;

Afternoon meal: 211g of fruit (in season);

dinner:? 131 grams of rice? (Cooked weight) 51 grams of red meat, 51 grams of poultry, 111 grams of steamed fish, 111 grams of boiled shrimp (note: choose one), 151 grams of cold vegetables, 111 grams of fungi (note: choose one);

the daily salt should not exceed 6g, and the oil should not exceed 21g;

note: dinner should be eaten before 7: 11 p.m., if working hours are late, how about 17: 11? Two slices of whole wheat bread? A cup of milk with cereal (2 tablespoons of cereal) and a cucumber or tomato;

Just eat some cold vegetables after work in the evening;

don't eat any food at night, especially after 21: 11, and fast. You can drink boiled water.