The three meals a day are:

1. Breakfast: poached eggs, nuts, fruit platters, two pieces of bread, and a cup of hot milk or freshly squeezed juice without sugar, with a calorie of 5 calories.

2. lunch: fried chicken breast, fried eggs, tuna, assorted vegetables and whole wheat bread, calories: 65 calories.

3. Dinner: pineapple, ham, brown rice and banana yogurt, calories: about 7 kcal.

Precautions in diet recipes for fitness include:

1. Calculating daily intake

According to the measured basal metabolic value, adjust the dietary calories, so that the daily intake calories are equivalent to the basal metabolic calories, and the calorie deficit is caused by exercise and activities.

2. Divide meals

The daily calorie intake will be distributed to multiple meals, of which three meals are the main part, and the rest will be distributed to extra meals to reduce hunger and enhance absorption capacity.

3. You can eat meat

Supplementing meat is not the cause of obesity. protein in meat helps the body burn fat faster and accelerate muscle synthesis. In addition, under the same calories, protein's satiety is higher than other foods.

4. Don't be afraid of delicious food

Under the temptation of frying and sweets, it is really difficult to control yourself, and it is also difficult to completely refuse delicious food at one time, but eating less at this time is victory. If you are used to eating barbecues three times a week, simply accumulate to eat a big meal once a month to reward yourself.

5. Drink more water

Water is one of the raw materials for metabolism. Drinking more water can help you reduce the concentration of sodium and reduce edema and obesity.