1. Breakfast: oatmeal or black rice porridge with raisins, walnuts, berries and other dried fruits, a boiled or poached egg and a fresh fruit salad.

2. Lunch: fried rice with vegetables or roasted chicken breast with brown rice, with a fried vegetable, a yogurt or a fruit.

3. Dinner: Steamed fish or roasted chicken breast with brown rice, a boiled vegetable, a fresh fruit salad or a fruit.

4. Diet: fruit, walnuts, almonds, yogurt, nuts or vegetable salad.

Precautions:

1. Try to choose fresh and natural ingredients and avoid eating too much processed food.

2. Control the intake of salt, oil and sugar in moderation, and don't drink too much and eat spicy food.

3. Avoid long-term fasting, ensure the regularity of three meals a day, and don't overeat.

4. Pay attention to food hygiene and try to avoid food cross-contamination and bacterial infection.

5. Increase or decrease the variety and quantity of food according to your own situation, and don't blindly pursue weight loss or weight gain.