The Quaker's name for Sunday
Chicken breast and sweet potato are the main collocation, which is a good helper to lose fat and gain muscle!
Breakfast: 1 slice of chicken breast (about 100g), 1 sweet potato, 1 cup of milk.
Lunch: chicken breast 1 block (about 100g), sweet potato 1 block, cauliflower 1 block (about 40g).
Dinner: chicken breast 1 piece (about 100g), sweet potato 1 piece.
the next day
Rye bread is more suitable for eating during weight loss, but it should be noted that there are fats such as cream, so don't eat too much.
Breakfast: 2 slices of rye bread (about 200g), sweet potato 1, and an apple.
Lunch: chicken breast salad, 2 sweet potatoes, 1 banana.
Dinner: chicken breast 1 slice (about 100g), vegetable salad (seasoned with a little oil and vinegar).
the third day
Generally, white rice is just refined starch, which is the enemy of losing weight. It is suggested to switch to grains such as brown rice, which is healthier and has lower calories.
Breakfast: chicken breast 1 slice (about 100g), 2 sweet potatoes, milk 1 cup.
Lunch: 1 bowl of brown rice cucumber salad.
Dinner: 1 slice of chicken breast (about 100g) and 1 banana.
The fourth day
It is also a low-fat menu based on chicken breast. The calorie intake at the end of the day is only about 1000 calories, which is quite low, but you can still eat and not be hungry!
Breakfast: 1 slice of chicken breast (about 100g), an apple, 1 cup of milk.
Lunch: chicken breast 1 slice (about 100g), 2 sweet potatoes.
Dinner: chicken breast 1 piece (about 100g) and cherry tomatoes1piece.
Fifth day
On the fifth day, breakfast is rich, but the amount of dinner is small, and people's metabolic rate will be lower at night, so this is also the most recommended amount for general weight loss!
Breakfast: 1 bowl of brown rice chicken sausage.
Lunch: 2 pieces of chicken breast (about 200g), vegetable salad (can be seasoned with a little oil and vinegar).
Dinner: chicken breast salad, sweet potato 1.