Breakfast: 100g steamed bread or whole wheat bread? 60 grams of eggs (1 block) and milk 160 grams? 100g cold-mixed three-silk (three vegetables);

Chinese food: 200g of rice (cooked weight) and 60g of red meat? 60 grams of poultry? Steamed fish 120g boiled shrimp 120g (note: choose one) mixed with 50g shredded tofu? (Note that you can choose other soy products) Stir-fry 200 grams;

Lunch: 200 grams of fruit (seasonal);

Dinner:? 130 grams of rice? (cooked weight) 50 grams of red meat? Fifty grams of poultry? Steamed fish 100g boiled shrimp 100g cold dish 150g fungus 100g (note: choose one);

No more than 6 grams of salt and 20 grams of oil per day;

Note: Dinner should be finished before 7 pm. If the working hours are late, it is suggested to be around 17: 00? Two slices of whole wheat bread? A cup of milk with cereal (2 tablespoons of cereal) and a cucumber or tomato;

Eat cold dishes after work at night;

Don't eat anything at night, especially after 2 1: 00, and be quick. You can drink boiled water.