Monday:

Breakfast: a box of milk, a hard-boiled egg and two slices of toast.

Lunch: a bowl of lotus root ribs soup, a mushroom and green vegetables, a fried shrimp with corn and carrots, and a bowl of sesame rice.

Extra meal: an apple.

Dinner: a bowl of laver and bean curd soup, a vegetable fried chrysanthemum, a diced zucchini and a bowl of sesame rice.

Tuesday:

Breakfast: a cup of soybean milk, a tea egg and a steamed stuffed bun.

Lunch: a bowl of Chinese cabbage and shrimp skin soup, a stir-fried asparagus with mushrooms, a shredded green pepper and a bowl of rice.

Extra meal: one orange.

Dinner: a bowl of tremella lotus seed soup, a baby dish with garlic, a steamed bass and a bowl of rice.

Wednesday:

Breakfast: a bowl of milk oatmeal, a fried egg and 8 almonds.

Lunch: a bowl of black chicken soup with mushrooms, a cabbage fried with vegetables, a pork liver with onions and a bowl of rice.

Extra meal: one in Sydney.

Dinner: a bowl of tomato bean curd soup, a lettuce in oyster sauce, a clam steamed with wine and a bowl of rice.

Thursday:

Breakfast: a cup of soy milk and an omelet with scallion.

Lunch: a bowl of beef noodles with seasonal vegetables.

Extra meal: two kiwis.

Dinner: a bowl of shredded radish and silver fish soup, a dried cauliflower, 7 braised prawns and a bowl of yam rice.

Friday:

Breakfast: a bowl of small wonton with mustard and fresh meat, and a plate of cold kelp.

Lunch: a bowl of vegetable and mushroom soup, shredded pork with garlic moss, a bowl of tomato and egg, and a bowl of red bean rice.

Extra meal: one banana.

Dinner: a bowl of fish head tofu soup, a hot and sour Chinese cabbage, 2 chicken wings with cola and a bowl of red bean rice.

Saturday:

Breakfast: a bowl of eight-treasure porridge, a steamed egg with shrimp skin and a steamed pumpkin.

Lunch: a bowl of seasonal vegetables and three fresh rice noodles.

Extra meal: a bowl of strawberries.

Dinner: a bowl of corn and egg soup, a green bamboo shoot with fungus, a beef fillet with black pepper and a bowl of rice.

Sunday:

Breakfast: a cup of yogurt and a lettuce and ham sandwich.

Lunch: a radish and mutton pot and a bowl of black bean rice.

Extra meal: a bowl of papaya.

Dinner: a bowl of shallots in egg congee, a piece of okra with sauce, and a piece of fried cod.

Introduction to nutritious meals:

Food provides human energy, while physical activity consumes energy. The human body is like a bank. The energy and nutrients necessary for the human body, such as fat, carbohydrate and protein, are equivalent to funds, and the more funds stored, the better. The human body needs to consume energy every day, but eating more than the amount consumed by the human body, so fat is constantly accumulating in the human body.

Weight loss is to control and reduce the intake through the adjustment of diet, so as to balance it with the energy needed by the human body. So it plays a role in healthy weight loss. If you want to lose weight better, you should mainly reduce the amount of staple food (cereal) and meat, such as eating 200-300 grams of cereal every day, and increase vegetables and fruits appropriately to prevent hunger. But the grain should not be less than100g per day.