7: 30 a cup of soybean milk+one of the following foods: oatmeal, whole wheat bread, millet mung bean porridge, millet red bean porridge.
10: 00 seasonal fruit150g
1 1: 00 30g nuts (one of almond, cashew nut, hazelnut, chestnut, pecan, pistachio and walnut).
12: 00 brown rice100g meat dish100g: (choose one of the following) 200g fish, shrimp, beef and chicken vegetables: 200g starch-free vegetables in season.
Cooking principle: steam as much as possible and put less seasoning!
Yogurt100g
17: 00: sweet potato150g, corn150g.
Steam an egg at 20: 30 (without any seasoning)