1. Monday

Breakfast: one cup of yogurt, 10 raisins, two slices of whole wheat bread.

Lunch: Celery and two rice porridge. Ingredients: 100g celery, 100g rice, 100g millet. Method: Wash the celery and cut into small pieces; rice. Wash the millet. Heat the pot, add an appropriate amount of water, add rice and millet to cook porridge, first bring to a boil over high heat, then switch to low heat and cook for 20 minutes, add celery segments and cook for another 5 minutes.

Dinner: 1 bowl of boiled vegetables or 1 serving of lettuce salad. Season with vinegar and salt. Do not use high-calorie salad dressings.

2. Tuesday

Breakfast: a bowl of soy milk, two slices of whole wheat bread, and an egg.

Lunch: Tomato, tofu and bean sprout soup. Ingredients: 1 red tomato, half a box of northern tofu, 50 grams of bean sprouts, and a little coriander. Seasoning: 2 tsp salt. Method: Wash and cut tomatoes into cubes, cut tofu into small cubes, remove and wash bean sprouts, wash and cut coriander into sections. Put water and tofu cubes in the pot, boil for 5 minutes, add tomato cubes and bean sprouts, cook briefly, add salt to taste, and sprinkle with coriander segments.

Dinner: 1 bowl of boiled vegetables or 1 serving of lettuce salad. Season with vinegar and salt. Do not use high-calorie salad dressings.

3. Wednesday

Breakfast: a glass of milk, a flower roll, and an apple.

Lunch: Braised fish fillet. Ingredients: Take 1 middle section of grass carp, 10 grams of fungus, and 50 grams of Cantonese cabbage. Seasoning: 2 tablespoons of salad oil, 1 teaspoon of salt, 1 teaspoon of cooking wine, a little each of dry starch, water starch, green onion, and ginger. Method: clean the grass carp, slice it, dip it in dry starch and cook it with warm oil; soak the fungus and wash it; wash the Cantonese cabbage heart; mince the green onion and ginger. Pour salad oil into the pot and heat it up, add scallions and minced ginger and sauté until fragrant, then add fish fillets, fungus, and cabbage and stir-fry evenly, add salt and cooking wine to taste, and pour in water and starch to thicken the gravy.

Dinner: 1 bowl of boiled vegetables or 1 serving of lettuce salad. Season with vinegar and salt. Do not use high-calorie salad dressings.

4. Thursday

Breakfast: a bowl of black rice and red bean porridge, a boiled egg, and a butterfly of cold shredded radish.

Lunch: Fried cuttlefish with celery. Ingredients: 150 grams of celery, 150 grams of cuttlefish, a little each of chopped green onion, red pepper shreds, and yellow pepper shreds. Seasoning: 1 tablespoon salad oil, 1 teaspoon salt, 1 teaspoon chicken essence. Method: Wash the celery and cut it into sections; remove the internal organs of the cuttlefish, wash them, cut them into sections, blanch them in boiling water and drain them. Pour salad oil into the pot and cook until fragrant. Add chopped green onion and saute until fragrant. Add celery segments and stir-fry for a few times. Add cuttlefish flowers, red pepper shreds, and yellow pepper shreds and stir-fry evenly. Finally, add salt and chicken essence to taste and mix well. Just put it on the plate.

Dinner: 1 bowl of light boiled green vegetables or 1 serving of lettuce salad.

5. Friday

Breakfast: a bowl of sweet potato rice porridge and a salted duck egg.

Lunch: corn silk and chrysanthemum porridge. Ingredients: 10 grams of corn silk, 10 grams of chrysanthemum, and 200 grams of rice. Seasoning: 1 tsp salt. Method: Soak fresh corn silk in warm water and rinse thoroughly. Remove the stems of chrysanthemums, pick off the petals, and wash them. Wash the rice. Pour water and corn silk into the pot, cook for 10 minutes, filter out the corn silk, add rice and cook until the porridge is formed, then add salt, chrysanthemum and corn silk, and bring to a boil.

Dinner: 1 bowl of light boiled green vegetables or 1 serving of lettuce salad.

6. Saturday

Breakfast: a bowl of sweet potato rice porridge and a salted duck egg.

Lunch: Oatmeal porridge. Ingredients: 200 grams of oatmeal. Method: Heat the pot, pour an appropriate amount of water, add oatmeal, bring to a boil and cook over low heat until the oatmeal is cooked and thick. Dinner: 1 bowl of light boiled green vegetables or 1 serving of lettuce salad.

7. Sunday

Breakfast: steamed custard, a steamed bun, and an apple.

Lunch: Stewed tofu with loofah. Ingredients: 1 loofah, 1 box of tofu, 50 grams of enoki mushrooms, 1 segment of green onion. Seasoning: 1 tablespoon salad oil, 1 tablespoon water starch, 1 teaspoon salt, 1 teaspoon chicken essence, 1 teaspoon sesame oil. Method: Peel the loofah, wash it, and cut it into hob pieces; cut the tofu into small cubes, blanch it in boiling water, remove and drain; mince the green onion. Pour salad oil into the pot and heat it up, add minced green onions and sauté until fragrant, add loofah cubes, tofu cubes, and enoki mushrooms and stir-fry, add salt and chicken essence to taste, pour in water starch to thicken, and drizzle with sesame oil.

Dinner: 1 bowl of light boiled green vegetables or 1 serving of lettuce salad.