It is not difficult to plan the daily menu, as long as every meal and snack contains some protein, fiber, complex carbohydrates and a small amount of fat.

Here's what you need to know at every meal:

1. Eating breakfast will make you energetic to start the day. Don't ruin your breakfast with high-fat and high-calorie food. Choose some protein and fiber for your breakfast.

If you eat a lot for breakfast, you may not feel hungry until lunch time. However, if you feel a little hungry, there are still two or three hours before lunch. A light lunch snack will help you tide over the difficulties without adding too many calories.

Lunch is usually something you eat at work or school, so you can make it at home and take it away. Or, if you eat lunch out, be sure to choose a healthy clear soup or a fresh vegetable salad.

4. You can have a snack around 3 pm, keep the calories low and eat enough food, so you won't feel too hungry, because there are only a few hours before dinner.

5, it is easy to eat too much dinner, especially during the day, pay attention to your own weight. Remember to divide your plate into four parts. One quarter is meat or protein, one quarter is starch, and the last two thirds is vegetables or green salad.

6. Eating some carbohydrate-rich snacks at night can help you sleep, but don't eat greasy food or high-sugar food.

One-week healthy eating plan:

Changing eating habits may make the whole meal plan easier, so here are a whole week's dietary suggestions for your reference. You don't have to follow the order of days. You can choose any diet plan, and you can skip one or repeat what you like. This week's diet plan is for a person to need 2 100 to 2,200 calories a day. Your daily calorie goal may be different. Knowing the following, you can adjust your plan according to your specific needs.

Eat less and eat more, which is a necessary condition for a healthy diet, including three meals a day and three snacks (snacks here refer to healthy foods or drinks such as fruits and biscuits), and maintain a healthy balance between carbohydrates, fats and protein. You will also get a lot of cellulose from whole grains, fruits, vegetables and beans. Each plan includes three meals and three snacks, which will make you feel satisfied all day. Of course, some drinks can also be properly planned, including a glass of beer or wine. You can add more water, coffee or tea on any day, but remember that adding cream or sugar will also increase calories.

It is ok to change similar menu items, but remember to use the same cooking method. You can use roast chicken instead of fried steak, but it is not feasible to use roast chicken instead of fried steak, because starch will change the contents of fat, carbohydrate and sodium, as well as calories. Finally, if you want to lose weight, you can adjust your calorie intake by reducing snacks, or you can eat more snacks if you want to gain weight.

The first day:

Today's meal plan contains about 2250 calories, of which 55% comes from carbohydrates, 20% comes from fat, 25% comes from protein, and 34 grams of fiber.

Breakfast: a grapefruit, two poached eggs (fried in a non-stick pan), two slices of whole wheat toast, each with butter, a cup of low-fat milk and a cup of black coffee or black tea.

2, snacks: a banana, a cup of plain yogurt with two spoonfuls of honey, a glass of water.

3. Lunch: a cup of carrot slices, three tablespoons of hummus, half a pita cake, a glass of water or black tea.

4. Dinner: broccoli, brown rice, flounder, fruit and vegetable salad, spinach leaves, tomatoes and onions (with two tablespoons of oil and vinegar or salad dressing on them), a glass of white wine (ordinary or dealcoholized), lemon slices or lime slices soaked in water.

5. Snacks: Blueberries, two spoonfuls of whipped cream (real whipped cream-you can stir it yourself or buy canned food) and a glass of water.

The next day:

If you follow this menu, you will get about 265,438+050 calories, of which 565,438+0% comes from carbohydrates, 265,438+0% comes from fat and 28% comes from protein. The meal plan also contains 30 grams of fiber.

Breakfast: a whole wheat English muffin (with two tablespoons of peanut butter), an orange, a large glass (12 oz) of skim milk, and a cup of black coffee or black tea.

2. Snacks: Two pieces of raisin oatmeal cookies, a glass of water, hot tea or black coffee.

Lunch: a chicken sandwich (chicken breast, sliced tomatoes, green lettuce and mustard on two pieces of whole wheat bread), a low-sodium vegetable and a glass of water.

4. Snacks: a small bowl (about 30) of grapes, a glass of water or black tea.

5, dinner: steak, a small bowl of mashed potatoes, a plate of cooked spinach, green beans, a glass of beer (ordinary, light or non-alcoholic), lemon slices or lime slices soaked in water.

Snacks: two slices of whole wheat bread with two tablespoons of jam (any fruit will do), a glass of skim milk and a glass of water.

The third day:

Today's diet is about 2260 calories, of which 55% comes from carbohydrates, 20% comes from fat, 25% comes from protein, and 50 grams of fiber.

Breakfast: a medium wheat bran muffin, a breakfast sausage, an orange, a cup of skim milk, a cup of black coffee or vanilla tea.

2. Snacks: a fresh pear, a cup of flavored soybean milk, a glass of water, hot tea or black coffee.

3. Lunch: low-sodium chicken noodle soup, six salty biscuits, a medium apple and water.

4. Snacks: An apple, a slice of Swiss cheese, lemon slices or lime slices are soaked in water.

5. Dinner: boiled chicken breast, a small bowl of baked beans, a cup of cooked carrots, a cup of boiled kale and a glass of wine.

6. Snacks: a cup of frozen yogurt and a small portion of fresh raspberries.

The fourth day:

By the end of today's meal, you will get about 2230 calories, of which 54% comes from carbohydrates, 24% comes from fat, 22% comes from protein, and you will also get 27 grams of fiber.

Breakfast: a bowl of whole wheat cereal, a cup of skim milk and a teaspoon of sugar, a banana, a slice of whole wheat toast and a tablespoon of peanut butter, a cup of black coffee or hot tea.

2. Snacks: 20 grapes and an orange, a glass of water, hot tea or black coffee.

Lunch: tuna bread, a round wheat flour cake, half a can of tuna water (drained), a tablespoon of mayonnaise, lettuce and sliced tomatoes, an avocado and a glass of skim milk.

4. Snacks: a cup of cottage cheese (1% fat), a slice of fresh pineapple, four slices of graham crackers, lemon slices or lime slices soaked in water.

5. Dinner: a lasagna, a small garden salad, tomatoes and onions, a tablespoon of salad dressing and a glass of skim milk.

6. Snacks: an apple and a glass of skim milk.

Day 5:

This delicious meal plan includes three meals and three kinds of snacks. The calories are about 2,250 calories, of which 53% comes from carbohydrates, 25% comes from fat, and 2 1% comes from protein. A lot of fiber, more than 40 grams.

Breakfast: a slice of French toast and a tablespoon of honey, a scrambled or boiled egg, a chicken bacon, a glass of orange juice, a cup of black coffee or vanilla tea.

2. Snacks: a cup of sliced carrots, a cup of cauliflower slices, two tablespoons of ranch salad dressing, a glass of water, hot tea or black coffee.

3. Lunch: Vegetarian hamburger with whole wheat bread, a cup of beans (or other dried beans) and a cup of skim milk.

4. Snack: An apple, lemon slice or lime slice is soaked in water.

5. Dinner: a slice of trout, a cup of green beans, a small cup of brown rice, a garden salad, and two tablespoons of salad dressing, a glass of beer, lemon slices or lime slices soaked in water.

6. Snacks: a cup of cottage cheese and a fresh peach.

Day 6:

Today's dinner and snacks contain about 2,200 calories, of which 55% comes from carbohydrates, 19% comes from fat, and 26% comes from protein. You will also get 3 1g fiber.

Breakfast: a cup of cornflakes with two teaspoons of sugar, a cup of skim milk, a banana, boiled eggs, a cup of black coffee or hot tea.

2. Snacks: a cup of plain yogurt, a tablespoon of honey, half a cup of blueberries, a tablespoon of almonds, a glass of water, hot tea or black coffee.

3. Lunch: a cup of whole wheat pasta with half a cup of tomato sauce, a medium garden salad, tomatoes, onions, two tablespoons of salad dressing and a glass of water.

4. Snacks: a half-white cottage cheese, a fresh peach and a glass of water.

5. Dinner: Pork tenderloin, tomato and onion with two tablespoons of oil and vinegar garden salad (or salad dressing), a small piece of baked sweet potato, an asparagus, a glass of wine (ordinary or de-alcoholic), lemon slices or lime slices soaked in water.

6. Snacks: Five slices of graham crackers, a cup of skim milk and a cup of strawberries.

Day 7:

Today's menu contains about 2200 calories, of which 54% comes from carbohydrates, 22% from fat, 24% from protein, and 46 grams of fiber.

Breakfast: a cup of cooked oatmeal, a half cup of blueberries, a half cup of skim milk, a tablespoon of almond slices, two pieces of turkey bacon, a cup of skim milk, a cup of black coffee or scented tea.

2. Snacks: a cup of plain yogurt, a tablespoon of honey, half a cup of strawberries, two tablespoons of almond slices, a glass of water, hot tea or black coffee.

3. Lunch: A large garden salad with roasted chicken breast, tomatoes, onions and two tablespoons of salad dressing, a roasted sweet potato, a whole wheat dinner roll and a glass of water.

4. Snacks: broccoli, carrot slices, two tablespoons of vegetable sauce or salad dressing, a fresh peach and a glass of water.

5. Dinner: grilled salmon, half a cup of black beans, a beet, a cup of brown rice, a whole wheat dinner roll with a small piece of butter, lemon slices or lime slices soaked in water.

6, snacks: an orange

It is not difficult to plan a healthy diet, but if you are not used to it, the plan needs a little improvement, and the examples we provide should give you a good start. Don't be discouraged if you don't follow the plan strictly-you can make changes according to your lifestyle and needs. Try to incorporate healthy choices into your daily life-vegetables, fruits, lean meat, protein, beans and whole grains are all wise choices.