in the process of trying to lose weight, I found that diet is a crucial link. The following is the diet I follow to lose 1 pounds a week and the diet for three meals a day. I hope it will help you.

Monday:

Breakfast: oatmeal, low-fat milk and fresh fruits (such as apples and bananas)

Lunch: roasted chicken breast and vegetable salad (mainly lettuce, cucumber and tomato)

Dinner: steamed fish, green leafy vegetables and a small amount of coarse grains (such as brown rice and buckwheat)

Tuesday: Chinese kale)

Dinner: stir-fried shrimp, steamed pumpkin and tofu

Wednesday:

Breakfast: low-sugar yogurt, nuts (such as almonds and walnuts) and fresh fruits (such as oranges and grapefruit)

Lunch: boiled lean beef, a lot of shredded carrots and a little coarse grains (such as corn and millet)

Rubus)

lunch: roast chicken breast, cold fungus, green salad (mainly spinach and lettuce)

dinner: steamed cod, steamed tofu and a little brown rice

Friday:

breakfast: oatmeal, low-sugar yogurt and fresh fruits (such as pineapple and watermelon)

lunch: boiled lean pork. A small amount of brown rice

Saturday:

Breakfast: whole wheat bread, boiled eggs, fresh fruits (such as grapes and cherries)

Lunch: peeled roast chicken leg, lots of shredded carrots, and a small amount of brown rice (such as purple rice)

Dinner: stir-fried shrimp, steamed pumpkin and tofu

Sunday:

Breakfast. A small amount of buckwheat noodles (such as buckwheat noodles)

Dinner: steamed bass, cold cucumber, and a small amount of brown rice (such as brown rice)

Following this diet can not only control calorie intake, but also help to keep healthy and reduce fat. Of course, everyone's physique and needs are different, so it is recommended to make adjustments according to their actual situation. At the same time, proper exercise is also an essential link in the process of losing weight.