For any dietitian's recipe recommendation, you can't copy it completely, or it will vary from person to person according to your physical condition, but it is of course necessary to eat less and exercise more and control your diet.

(1) Breakfast: apples, eggs (boiled) and whole wheat bread.

Lunch: white rice, stir-fry, shredded green pepper and tofu.

Dinner: rice, fried cucumber and egg custard.

Extra meal: oranges

Total heat: 1 122kacl

(2) Breakfast: yogurt, milk and bananas.

Lunch: white rice, scrambled eggs with tomatoes, steamed fish.

Dinner: rice, shredded celery and cold black fungus.

Extra food: chocolate (10g)

Total heat: 1 16 1kacl.

(3) Breakfast: soybean milk and fried dough sticks (50g)

Lunch: white rice, kelp, fried carrots, stewed chicken with fungus (50g).

Dinner: rice, braised pork (50g), stir-fry.

Extra meal: soda biscuit (50g)

Total heat: 1 13 1kacl.

It's better to add meals around three in the afternoon. So you can fill your stomach without eating too much.

There is a saying that you should eat well in the morning, eat well at noon and eat less at night. This means paying attention to nutrition in the morning, eating well but not eating too much, and not eating if you still want to eat. At noon, the digestive energy is the strongest, and it also provides the most energy in a day, so you should eat enough, or you will be hungry for the rest of the day. Eat less at night, that is to say, the night is the time when the activity is the least and the energy consumption is the weakest, so eat less, otherwise the energy that cannot be consumed will be converted into fat.