1, dried oats 45g (190 kcal), skim low-sugar old yogurt 150g (80 kcal), tender spinach 85g (30 kcal), carrots 85g (35 kcal), two eggs (140 kcal).

2. 45g of dried oats (190kcal), a can of tuna (120 kcal), a cucumber (30 kcal) and 240ml of skim low-sugar milk (100kcal), totaling 440 kcal.

3. Two pieces of whole wheat bread (200 kcal), smoked lean beef slices 1 12g( 120 kcal), lettuce 150g (40 kcal), tomato 100g(24 kcal), and low degreasing.

Second, different choices for lunch:

1, 50g of brown rice (160kcal), 360g of broccoli (120kcal), chicken breast 150kcal, and 30g of nuts (160kcal).

2. 50 grams of brown rice (160 kcal), green pepper 150 grams (36 kcal), carrot 85 grams (35 kcal), turkey 150 grams (160 kcal) and nuts 30 grams (/kloc)

3. 50 grams of brown rice (160 kcal), 200 grams of asparagus (40 kcal), 0/80 grams of cod/kloc (180 kcal) and 30 grams of nuts (160 kcal).

4. Two pieces of whole wheat bread (200 kcal), celery (40 kcal), cabbage (50 kcal) and salmon (160g).

5. Sweet potato 240g (2 10 kcal), asparagus 200g (40 kcal), shrimp 170g (180 kcal) and nuts 30g (160 kcal).

Third, dinner:

1, similar to lunch, but reducing the amount of carbohydrates (brown rice, bread, sweet potato, etc. ) just right.

Different choices in the morning or afternoon:

2.56g (160kcal) 97% skimmed beef jerky and100g (24kcal) tomatoes.

3. 20 g of nuts (100 kcal), 80 g of chicken breast (80 kcal) and one cucumber (30 kcal).

4. 30g protein powder (120 kcal) and 85g carrot (35 kcal).