Two spoonfuls of oatmeal and milk are 92.8 calories.

Skim milk 250 ml 89.6 kcal

Whole egg 1 77.2 kcal

Protein 4 70 calories

Breakfast in the morning:

Half an apple (100g) 54 kcal.

Some almonds (12g) 68.7 kcal

Protein 4 70 calories

Noon and afternoon:

Most office workers like eating out, but fast food in convenience stores, even salads, can't lose weight. Meat is a necessity for lunch. Eating meat properly won't make you gain weight, but it will ensure the calories consumed at work in the afternoon. But it is best to avoid high-fat foods such as fried chicken legs or iron plate pork chops. In order to ensure healthy weight loss, vegetables are also essential, and proper use of vegetables with meat is also a delicious choice.

Recommended menu:

Lunch: Chinese tomato sauce, green pepper and minced beef.

Beef150g 157.8 calories

Potato 80g 6 1.6 kcal

Lantern pepper100g 36 calories

Onion100g 2 1.6 kcal

Half a spoonful of olive oil (5g) 45 calories.

Lunch:

Skim milk 250 ml 89.6 kcal

Protein 3 52.8 calories.

After exercise:

Regarding whether to eat after exercise, everyone is worried that the food they eat will destroy their hard-won exercise plan. In fact, protein and vitamins should be properly supplemented one hour after exercise, which can not only prevent you from getting fat, but also promote fat burning.

Recommended menu:

Banana1(100g)

Protein powder 1 spoon (30g) 1 15.4 kcal

Number of almonds (9g) 52.3kcal.

At night:

Recommended menu:

Dinner: homemade healthy China shrimp pasta.

Shrimp 200g 156 calories

Tomato150g 20 kcal

Whole wheat pasta 40g 126.4 calories.

Half a spoonful of olive oil (5g) 45 calories.

Total: 1595.4 kcal