Wake up in the morning and drink 1 cup of water, about 300 milliliters. Breakfast: 100 grams of coarse grain porridge, 100 grams of bun with lean meat filling. Morning and afternoon: 1 fruit. Lunch: 100g of rice, 100g of skinless chicken, 100g of mushrooms, 100g of two kinds of vegetables. Lunch: 1 fruit. Dinner: 100g of rice, 100g of skinless seafood, 100g of soy products, 100g of vegetables. Bedtime: 250 ml of skimmed fresh milk. Recipe 2 1 glass of water in the morning, about 300 ml. Breakfast: 400 ml of fresh milk, 100 g of whole wheat bread. Morning and afternoon: 1 piece of fruit. Lunch: 100 grams of rice, 100 grams of lean beef, 100 grams of mushrooms, 100 grams of each of two kinds of vegetables. Afternoon and evening: 1 fruit. Dinner: 100g of rice, 100g of peeled seafood, 100g of kelp, 100g of vegetables. Bedtime: 250 ml of soy milk. Recipe 3 1 cup of water in the morning, about 300 ml. Breakfast: Soymilk 400 ml, 1 egg, 100g of staple food. Morning and afternoon: 1 fruit. Lunch: 100 grams of rice, 100 grams of animal liver, 100 grams of kelp, 100 grams of two kinds of vegetables each. Afternoon and evening: 1 fruit. Dinner: 100 grams of rice, 100 grams of peeled seafood, 100 grams of soy products, 100 grams of vegetables. Bedtime: 250 ml of skimmed fresh milk. Note: 1, three kinds of recipes alternately, the food is not indicated with a specific name can be matched by themselves, but the number should be controlled. 2, it is best to have two varieties of fruit in the morning and afternoon. 3, men can add 50 to 100 grams of staple food or 1 to 2 fruits per day. 4, drink 8 to 10 cups of water every day, about two or three liters. 5、Cooking with steaming is preferred, and it is best to consume no more than 50 grams of fat per day. 6, less salt, soy sauce and other seasonings, you can add vinegar moderately. Supplementary: 7, every weekend can eat some cream cake, ice cream, chocolate and other sweets in the breakfast and lunch as a tonic, but the dinner staple food moderately reduced for good