The first day:
Breakfast: a cup of black coffee or tea (without sugar)+a slice of whole wheat toast and half a boiled egg;
Chinese food: a cup of low-calorie chicken or tomato soup+a slice of whole wheat toast with chopped green onion oil cake (no oil);
Dinner: a fresh vegetable salad+a yogurt (no sugar).
The next day:
Breakfast: a cup of sugar-free yogurt+a fruit salad;
Chinese food: one steamed fish+one broccoli or cauliflower;
Dinner: a roast chicken+a vegetable (you can choose high-fiber vegetables such as spinach and asparagus).
The third day:
Breakfast: a cup of green tea or Pu 'er tea+a boiled egg+a slice of whole wheat toast;
Chinese food: a lean meat+a sweet potato or white radish;
Dinner: one low-fat beef+one roasted vegetable (onion, red onion, eggplant, etc.).
The fourth day:
Breakfast: a glass of milk+a fruit salad;
Chinese food: a roast chicken+a vegetable (you can choose beans, green peppers, etc.);
Dinner: a lean meat+a vegetable (celery, carrots, etc. can be selected).
Day 5:
Breakfast: a cup of black coffee or Pu 'er tea+a piece of whole wheat toast+a fruit salad;
Chinese food: a portion of lean meat+a portion of cabbage or cabbage;
Dinner: a grilled fish+a roasted vegetable (you can choose peppers, onions, etc.).
Day 6:
Breakfast: a cup of yogurt (without sugar)+a fruit salad;
Chinese food: one chicken soup+one cabbage;
Dinner: one low-fat beef+one spinach.
Day 7:
Breakfast: a cup of sugar-free soybean milk+a slice of whole wheat toast+a fruit salad;
Chinese food: one roast chicken breast+one asparagus or corn;
Dinner: a fresh vegetable salad+a low-fat yogurt.
Tips: You should keep enough water intake during your diet, including 8 glasses of water or sugar-free tea, coffee and juice every day. At the same time, moderate exercise every day can also enhance body metabolism and lose weight.