The following three different recipes are marked with the calories of each food respectively. As long as the total calories consumed in one day do not exceed 6700 joules, you can combine them at will!
breakfast
Coix seed porridge 1 bowl of 490 joules low-fat milk half a bag 192 joules lettuce salad half a bowl of 258 joules boiled sweet potato half a 2 18 joule carrot juice 1 cup 142 joules.
The total heat is 1300 joules.
Whole wheat bread 1 slice of 377 joules sliced cheese half a slice 138 joules lettuce+tomato salad half a bowl 3 10 joules boiled eggs 1 5 15 joules soybean milk half a cup of 230 joules.
The total heat is 1570 joules.
Baked potatoes 1 350 joules of Chinese cabbage+carrot salad, half bowl of 270 joules of pumpkin soup 1 bowl of 287 joules of low-fat milk 1 bag of 385 joules of watermelon 160 joules of total calories 1452 joules.
lunch
Half a bowl of 657 joules of bean sprout soup 1 bowl of 75 joules of roast beef 1 plate 1268 joules of fried cabbage 1 plate of 208 joules of cold radish 1 plate of 292 joules of pickled radish 1 plate of 222 joules.
The total heat is 2722 joules.
2/3 bowls of rice 87 1 Joule radish beef brisket soup 1 Bowl of 505 Joule broccoli fried squid 1 Bowl of 446 Joule corn salad 1 Bowl of 435 Joule vinegar mixed with spinach 1 Bowl of 183 Joule.
The total heat is 2440 joules.
Miscellaneous rice (millet+rice) half bowl of 800 joule green pepper and black bean soup 1 bowl of 450 joule steamed flat fish 1 strip 4 12 joule fried rice cake half plate of 200 joule garlic kelp 1 plate 135 joule radish pickles 1.
The total heat is 2344 joules.
dinner
2/3 bowls of rice, 87 1 Joule seafood soup, half bowl, 338 Joule braised tofu 1 pot, 550 Joule Chili potato chips 1 pot, 390 Joule fried lettuce 1 pot 197 Joule pickled cucumber 1 pot/kloc-0.
The total heat is 2480 joules.
Coix seed half bowl of 600 joules seaweed soup 1 bowl of 345 joules seaweed soup 1 bowl of 230 joules steamed eel half bar of 380 joules cold lotus root 1 plate 175 joules pumpkin mixed with Tricholoma 1 plate of 378 joules.
The total heat is 2 108 joules.
Black bean rice, half bowl of 740J tomato soup 1 bowl of 260J quail eggs, 5 pieces 1 000J platycodon grandiflorum pickles 1 plate of 400J shredded cold cabbage1plate of 340J.
The total heat is 2740 joules.
I wish you success in losing weight. I'm going to lose weight according to this prescription, plus doing yoga and playing badminton. I used to insist on doing YOGO for half a year, and I lost weight, but I haven't practiced for a long time since I changed my job. I feel sick all over now, haha. PS, I forgot to mention that my weight is 162CM and 108 kg. My goal is to reduce it to below 100 kg. It was once reduced to 97 kg, but that was because I got anorexia after taking medicine. It's terrible. I want to remind my friends who are going to take medicine to lose weight, which is really harmful to my health. Suffered a lot:)