Breakfast: 100 grams of steamed buns or whole wheat bread, 60 grams of eggs (1 piece), 160 grams of milk, 100 grams of cold salad (three kinds of vegetables)

Lunch: 200 grams of rice (cooked) Heavy)

60g red meat, 60g poultry, 120g steamed fish, 120g boiled shrimp

(Note: Choose one)

50g shredded tofu (Note that you can choose other soy products)

200 grams of stir-fried vegetables

Afternoon snack: 200 grams of fruit (in season)

Dinner: 130 grams of rice (cooked weight)

50g red meat, 50g poultry, 100g steamed fish, 100g boiled shrimp

(Note: Choose one)

Cold vegetables 150 100 grams of fungi

(Note: Choose one)

The daily salt should not exceed 6 grams, and the fat should not exceed 20 grams; if your food intake is smaller than this now, you can It’s best to eat as much as you can now;

Note: Dinner should be eaten before 7 pm. If you work late, it is recommended:

Around 17:00, 2 slices of whole wheat bread and a cup of cereal with milk (2 tablespoons of cereal) One cucumber or tomato;

Just eat some cold vegetables after get off work in the evening;

Don’t eat anything at night, especially after 21:00. Food. You can drink boiled water.