Breakfast:? Steamed bread or whole wheat bread 1 00g 60g eggs (1piece)? Milk160g cold-mixed three-silk100g (three vegetables);

Chinese food: 200 grams of rice? (Cooked weight) 60 grams of red meat, 60 grams of poultry, 60 grams of steamed fish 120 grams of boiled shrimp 120 grams (note: choose one), 50 grams of shredded tofu (note: other bean products can be selected) and 200 grams of fried vegetables;

Afternoon meal: 200 grams of fruit (seasonal);

Dinner:? Rice130g? (Cooked weight) Red meat 50g poultry 50g steamed fish100g boiled shrimp100g (note: choose one) cold vegetables150g fungi100g (note: choose one);

No more than 6 grams of salt and no more than 20 grams of oil per day;

Note: dinner should be eaten before 7: 00 pm, if it is suggested to work late1around 7: 00 pm? Two slices of whole wheat bread? A cup of milk with cereal (2 tablespoons of cereal) and a cucumber or tomato;

Just eat some cold vegetables after work at night;

Don't eat any food at night, especially after 21:00, and fast. You can drink boiled water.