Monday
Breakfast: a cup of skim milk, two slices of whole-wheat bread, a hard-boiled egg, and half a tomato
Post-breakfast exercise: jogging or aerobic exercise for 40 minutes
Morning add-ons: a cup of green tea, and a plate of fruit salad
Lunch: a portion of boiled lean pork A bowl of brown rice, a serving of steamed vegetables, a few broccoli florets
Exercise after lunch: a brisk walk or other light aerobic exercise for 30 minutes
Afternoon addition: a carrot, a serving of nuts
Dinner: a serving of pan-fried fish, a serving of sautéed vegetables, a bowl of bok choy and tofu soup, a fruit salad sprinkled with a little sugar
Tuesday
Breakfast: a cup of yogurt, a portion of brown rice porridge, a boiled chicken breast, a few slices of orange
Exercise after breakfast: 40 minutes of aerobics
Morning add-ons: an apple, a few dried fruits
Lunch: a portion of steamed fish, a portion of okra stir-fry, a bowl of millet congee
Exercise after lunch: a fast pace for 30 minutes
Afternoon add-ons: a slice of whole wheat bread
Dinner: a steamed pork dumpling, a stir-fried vegetable, a bowl of seafood soup, a fruit salad
Wednesday
Breakfast: a hard-boiled egg, a cup of seaweed soup, a serving of fruit juice, a slice of whole-wheat bread
After breakfast, exercise: a 30-minute fast pace
Morning add-ons: a cup of low-fat milk, a couple of pieces of dark chocolate
Lunch: a serving of mapo tofu, a bowl of brown rice, a serving of cold spinach, a fruit salad
Exercise after lunch: a 30-minute brisk walk
Afternoon add-on: a banana, a serving of egg omelet
Dinner: a serving of steamed fish, a serving of stir-fried vegetable hearts, a bowl of lotus root soup, a fruit salad
Thursday
Breakfast: One egg roll with milk, one cup of oatmeal, one fruit salad
Exercise after breakfast: jogging or aerobics for 40 minutes
Morning add-on: one nonfat yogurt, a couple of almonds
Lunch: one boiled shrimp, one steamed vegetable, one bowl of brown rice, one cranberry-yogurt salad
Exercise after lunch: aerobic exercise for 40 minutes
Afternoon add-on: a small apple, a protein cookie
Dinner: a Chinese roast duck, a cold shredded seaweed, a bowl of tofu soup, a fruit salad
Friday
Breakfast: a scrambled egg with tomatoes, a cup of soymilk, a fruit salad
Post-breakfast workout: a 30-minute fast-pace workout
Among the add-ons: a low candy-flavored yogurt, one serving of fruit
Lunch: one serving of sweet and sour fish, one serving of mushroom casserole, one bowl of brown rice, one serving of fruit salad
Exercise after lunch: 40 minutes of aerobic exercise
Afternoon refill: one serving of hard-boiled egg, one carrot, one serving of milk
Dinner: one serving of roasted lamb, one serving of sautéed vegetables, one serving of cauliflower fried rice, one serving of fruit salad
Saturday
Breakfast: one wheat buckwheat porridge, one boiled egg, one glass of freshly squeezed juice
Exercise after breakfast: 40 minutes of aerobics
Morning add-ons: one orange, one serving of nuts
Lunch: one sauteed chicken breast, one serving of cold black fungus, one bowl of red bean congee
Exercise after lunch: 30 minutes of fast-paced exercise
Afternoon add-on: one carrot, one serving of nuts
Dinner: one grilled bladderfish, one fried eggplant box, one bowl of seaweed and egg soup, one fruit salad
Sunday
Breakfast: one serving of multigrain congee, one fried egg, and one glass of lemon and honey water
Post-breakfast exercise: jogging or aerobics for 40 minutes
Morning Extra meal: one nonfat yogurt, one fruit salad
Lunch: one strawberry warm salad, one seafood scalloped rice, one tofu and shredded pork soup
Exercise after lunch: brisk walking or other light aerobic exercise for 30 minutes
Afternoon Extra Meal: one apple, one serving of nuts
Dinner: one grilled chicken wing, one cold leek, one tomato and egg soup, A fruit salad
The above is only a rough diet schedule, each person's physical condition and needs are different, should be adjusted according to their own situation. At the same time, dietary weight loss is not simply a matter of controlling calorie intake, but the diet is also crucial and should be carried out under the guidance of professionals.