Egg sandwich (lettuce, tomato and other vegetables)+low-fat milk

Breakfast in the morning:

An apple (about 50 calories)

Lunch:

Fresh vegetable salad (leafy vegetables, carrots, cucumbers, tomatoes, etc. )+lean meat (chicken breast or ham)+black glutinous rice (main quantity)

Afternoon meal:

A bunch of small tomatoes or a cup of fresh fruit.

Dinner:

Barbecue salmon (or chicken breast, duck, etc. )+Garlic broccoli (or roasted eggplant or garlic cauliflower)+black glutinous rice (master quantity)

Eat before bed:

A cup of yogurt (sugar-free or low-sugar) or a portion of fruit (apple or pear)