1. You can eat two punch dishes, one punch meat and one punch staple food for each meal with fists as the unit. You can transfer some food from dinner to lunch. As long as the total intake of a day is controlled within the standard.

Know what to eat and how much to eat, and then see how to choose:

1. Try to choose stir-fried dishes and cold dishes with less oil. The darker the vegetables, the more recommended (spinach, broccoli, cabbage, etc. );

2. Try to choose fish and beef for meat, and don't eat fat and skin;

3. The staple food should be miscellaneous grains such as potatoes. If there is no canteen, consider bringing your own whole wheat bread or pure oatmeal.

In addition, if it is too oily or salty, you can rinse it with hot water before eating. The most important thing is to control the quantity. On the premise of ensuring that the calorie intake is less than the calorie consumption, we can lose weight healthily by paying attention to the collocation of the three nutrients.