Breakfast: a cup of skim milk, two pieces of whole wheat bread, a boiled egg and a fruit. This kind of breakfast is nutritious and will not increase too many calories, so it is very suitable for the student party. Whole wheat bread is rich in dietary fiber, which can increase satiety and contribute to intestinal health. Skim milk and boiled eggs are the sources of high-quality protein, which provide enough energy and nutrition for the body. Fruits provide vitamins and cellulose, which helps to keep healthy.

2. Lunch: a roast chicken breast, a vegetable salad, a fruit salad and a vegetable soup. Roasted chicken breast is a kind of meat with low fat and high protein, which can meet the human demand for protein. Vegetable salad and fruit salad are rich in vitamins and minerals, which also help to reduce calorie intake. Vegetable soup is rich in dietary fiber and vitamins, which helps to increase satiety and promote intestinal health.

3. Dinner: one grilled salmon, one grilled vegetable, one brown rice and one fruit. Roasted salmon is a kind of fish rich in Omega-3 fatty acids and protein, which can meet the needs of healthy fat and protein. Roasted vegetables are rich in vitamins and minerals, and can also increase satiety.

Brown rice is rich in dietary fiber and vitamin B, which helps to increase satiety and promote intestinal health. Fruit is a healthy snack choice after meals, which can provide enough vitamins and fiber.

The harm of obesity:

Health problems: Obesity is closely related to many health problems, including cardiovascular disease, diabetes, hypertension, high cholesterol and sleep apnea. These health problems may have a serious impact on daily life, such as reducing mobility, increasing medical expenses and reducing the quality of life.

2. Mental health problems: Obesity may also have a negative impact on mental health. Obese people tend to feel lonely, depressed, depressed and inferior, which leads to social and emotional problems. In addition, obesity may also affect personal self-image and self-confidence, further affecting mental health.

3. Social and economic problems: Obesity may also have negative effects on society and economy. Obese people are more likely to get sick, which may lead to an increase in medical resources and an increase in social burden. In addition, obesity may also have a negative impact on personal economy, such as reducing work efficiency, increasing medical expenses and reducing labor participation rate.