A cup of oats and a bag of skim milk.

Lunch:

Two eggs (boiled, one whole egg, the other only egg white), vegetable salad (full), boiled chicken breast or less sauce baked in the oven (a piece of chicken breast is eaten in 2~3 meals), and a small amount of steamed corn or steamed potatoes.

Dinner:

Vegetable salad (full), boiled chicken breast

Evening exercise can be arranged before dinner. If you feel hungry, eat an egg first.

Exercise can choose to walk or jog for more than half an hour.

The following notes:

1. Quit snacks

2. You can eat fruit (just try it too sweet), don't drink fruit juice (don't drink pure fruit juice), and don't drink drinks.

3. Eat less dried fruits (melon seeds, walnuts and almonds), and you can eat less than 6 with meals.

Drink plenty of water, but don't drink it before going to bed at night

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