Breakfast:

1. Whole wheat bread, boiled eggs, yogurt or milk, oatmeal.

2. Cook corn, eggs, milk or yogurt and fruit.

3. Steamed egg custard, green leafy vegetables, milk or yogurt, and fruits.

Chinese food:

1. Purple potato or rice, steamed fish, fried vegetables (preferably green leafy vegetables) and a fruit.

2. Chicken breast or lean meat, stir-fried carrots with green peppers, vegetables (preferably green leafy vegetables) and fruits.

3. Beef or lean meat, steamed eggplant with tofu, fried vegetables (preferably green leafy vegetables) and fruits.

Dinner:

1. Purple potato or corn, steamed bass, fried vegetables (preferably green leafy vegetables) and fruits.

2. Chicken breast or lean meat, stir-fried carrots with broccoli, stir-fried vegetables (preferably green leafy vegetables) and fruits.

3. Beef or lean meat, steamed potatoes with beans, fried vegetables (preferably green leafy vegetables) and fruits.

The above recipes are helpful to lose weight, but controlling food intake, avoiding excessive intake of high-calorie foods and maintaining moderate exercise, such as walking and running, will help accelerate fat burning and achieve the goal of losing weight.