A week's diet:

Day 0 1 day: breakfast: boiled eggs, oatmeal and milk porridge, and small apples. Lunch: rice, fried flowers with vegetables, and chicken in soy sauce. Dinner: lotus root yam soup, rice, cucumber fried meat slices, fried vegetables. Recommended exercise: jog for 40 minutes.

Day 02: Breakfast: lean broth, boiled eggs, 1 leek buns. Lunch: rice, beef with green peppers, stir-fried oil wheat dishes. Dinner: black rice porridge, purple potato, 1 small banana. Recommended exercise: 60 minutes by bike.

Day 03: Breakfast: purple potato, 1 box of milk, 1 big egg. Lunch: rice, bitter gourd scrambled eggs, mixed with Flammulina velutipes. Dinner: mixed rice, beef with green peppers and stir-fried vegetables. Recommended exercise: None.

Day 04: Breakfast: whole wheat toast, skim milk, boiled eggs. Lunch: steamed rice with purple potato, steamed bass, garlic and sweet potato leaves. Dinner: black rice porridge, corn, small bananas. Recommended exercise: None.

Day 5: Breakfast: miscellaneous grains porridge 250g. Lunch: Fried noodles with green vegetables, scrambled eggs with bitter gourd, and fried vegetables with oil and wheat. Dinner: miscellaneous grains rice, cucumber fried meat slices, vegetarian fried flowers. Recommended exercise: swim for one hour.

Day 06: Breakfast: preserved eggs and lean porridge, corn and boiled eggs. Lunch: rice, steamed chicken and scrambled eggs with loofah. Dinner: bibimbap, onion mixed with tofu, cold kelp silk. Recommended exercise: None.

Day 07: Breakfast: cold cucumber, boiled egg: millet porridge. Lunch: tomato arowana, steamed rice with taro, fried broccoli with carrots. Dinner: shrimp and eggs, fried spinach, miscellaneous grains rice. Recommended exercise: None.