Breakfast:

Two eggs, boiled or fried.

* Two slices of whole wheat bread with low-fat sauce.

* A glass of milk, about 200ml.

Lunch:

* A salad, including lettuce, tomatoes, cucumbers, turkey, chicken, tofu, etc.

* A bowl of brown rice

* A kind of fruit, such as apples and oranges.

Dinner:

* roast chicken breast100g

* One steamed vegetable, such as broccoli and carrots.

* A bowl of brown rice

The overall nutritional recommendations are as follows:

* Reduce foods with high calorie, high fat and high sugar, and choose foods with low calorie, high fiber and high protein.

* Control food intake, avoid overeating, and try to choose a small number of meals.

* Drink plenty of water to keep your body hydrated and promote metabolism.

Proper exercise and exercise can help the body consume excess fat and increase muscle mass.

Please note that everyone's physical condition and needs are different, and the specific diet should be formulated according to the actual situation of the individual. At the same time, it is recommended to consult a professional dietitian or doctor during the weight loss process.