1. Breakfast: oatmeal + fruit (e.g. banana, apple, blueberry, etc.) + low-fat milk/soymilk; whole wheat bread + egg + milk/soymilk; cornflakes + milk/soymilk + fruit.

2. Lunch: Lean meat (such as chicken breast, lean beef, etc.) + vegetable salad + brown rice/whole wheat bread; tofu + vegetable stir-fry + brown rice/whole wheat bread; fish (such as salmon, tuna, etc.) + vegetable salad + brown rice/whole wheat bread.

3. Dinner: lean meat (such as chicken breast, lean beef, etc.) + vegetable salad + brown rice/whole wheat bread; tofu + vegetable stir-fry + brown rice/whole wheat bread; fish (such as salmon, tuna, etc.) + vegetable salad + brown rice/whole wheat bread.

4. Snacks: nuts (e.g., almonds, walnuts, cashews, etc.), fruits (e.g., apples, oranges, grapefruits, etc.), low-fat yogurt, and whole-wheat crackers.

5. Beverages: green tea, black tea, black coffee, low-fat milk/soymilk, avoid carbonated beverages, fruit juices and sugary drinks.

Notes:

1. Ensure a balanced intake of protein, carbohydrates and fat at each meal.

2. Eat more vegetables and fruits to increase satiety and reduce calorie intake.

3. Avoid deep-fried, high-calorie foods and try to choose cooking methods such as baking, steaming and boiling.

4. Control the amount of meals, avoid overeating, you can increase the number of meals, reduce the amount of intake of each meal.

5. With the appropriate amount of exercise, improve metabolism, promote the effect of fat loss.