Breakfast within 300 calories, a cup of 250 ml milk 150 calories, an egg 70 calories, and a piece of toast 60 calories.

Lunch within 600 calories, a bowl of rice 150 calories, a braised meat dish such as braised pork ribs 250 calories, a fried vegetable 80 calories, and a bowl of seaweed soup 40 calories.

Snacks within 200 calories, a fruit such as apple 80 calories, a handful of almonds 100 calories. Half a packet of potato chips is about 30 grams. Or a small ice cream about 60 grams.

Dinner within 400 calories, 350 calories for a bowl of Wonton Noodles, about 5 to 6 large wonton, about 2 Liang noodles, and a spoonful of hot sauce. Or a fried rice with diced eggs150g, plus a vegetable.

Western words

One ham and egg sandwich with milk and one croissant with black coffee for breakfast. About 350 calories.

For lunch, one salad with sauce 150 calories, one pasta with meatballs and meat sauce, 300 calories, and a glass of juice 100 calories.

In the afternoon, a cup of yogurt with mixture (dried fruit) is 200 calories.

For dinner, a beef stew with vegetables, a piece of miscellaneous grains or a piece of rice. Or two medium-sized pizza with a vegetarian salad.

Fitness meal:

For breakfast, 6 eggs are white, and only one egg yolk is eaten, a glass of milk, half a corn or a small sweet potato.

Add a meal, a cup of almond yogurt or a protein bar.

For lunch, a low-fat steak or roast chicken steak, a large salad, a potato or a chestnut pumpkin. Or a large portion of fried vegetables, a portion of fried chicken with salt or scrambled eggs with shrimp, and a small bowl of rice.

For dinner, a large chicken breast salad with two spoonfuls of oats. Or a steamed fish, a vegetable and a half bowl of rice.

In fact, there is no need to be too harsh. Eat more when you are hungry, eat less when you are not hungry, and remove visible grease lightly. Try not to add sauce to salads, or use vinegar juice and soy sauce instead. Peel meat as much as possible, use less oil for frying vegetables, and eat more fish and shrimp, which is not easy to get fat, provided that it is not fried.