Reference recipe:

Breakfast: 320-350 calories

Reference portion size:

2 slices of bread 168 calories + boiled 1 egg 80 calories + 1 box of milk 135 calories + 1 medium apple 95 calories = 478 calories 1 bowl of black rice porridge (200 grams) 136 calories + 1 steamed bun (100 grams) 221.00 calories + 1 egg 80 calories = 437 calories

Note:

A small piece of cake usually has 380 calories, which is not a wise choice for weight loss.

One dumpling with three fresh fillings is about 60 calories, and 10 of them is 600 calories.

Morning snack: about 100 calories

Reference weight:

1 box of yogurt (170g) 122 calories/1 box of milk (250g) 135 calories/2 walnuts 104 calories/7 pistachios 118 calories/4 slices of soda crackers 114 calories

Lunch: 500 calories

Reference portion

1 bowl of rice 230 calories + 200 grams of Chinese cabbage 34 calories + 200 grams of winter melon (boiled, with salt) 22.00 calories + 150 grams of fried chicken breast 188 calories = 474

Note :

Fast food usually eaten out, such as plain-cut chicken rice (with rice, vegetables and meat), has about 70 calories per serving

A bowl eaten out Flour, flour, etc. are about 600-700 calories

One hamburger has 684 calories, plus a bag of French fries and a cup of Coke, the calories can reach more than 1,000 calories (not a wise choice for weight loss)

Afternoon snack: about 100 calories

Dinner: 350-400 calories

Reference weight:

Boiled corn 1 Each bowl is about 200 calories + a bowl of vegetables with less oil (200 grams) is about 50 calories + 100 grams of fish is about 120 calories

Note: The calories of alcohol are not low

One A bottle of beer has 249 calories, so feel free to drink it if you have a social occasion.