Monday:

Breakfast: a bowl of oatmeal+half a watermelon.

Lunch: a boiled chicken breast+green vegetable salad.

Dinner: a boiled fish and vegetable fried rice.

Tuesday:

Breakfast: a cup of soybean milk+a boiled egg.

Lunch: a lean steamed bun+cold cucumber.

Dinner: a steamed shrimp+vegetable fried noodles.

Wednesday:

Breakfast: a cup of yogurt+whole wheat bread

Lunch: fried beef with vegetables+sweet potato.

Dinner: a fish-flavored eggplant and brown rice.

Thursday:

Breakfast: a black rice porridge+a banana.

Lunch: a fish with Chinese sauerkraut+broccoli.

Dinner: one braised pork+glutinous rice+vegetables.

Friday:

Breakfast: a fruit and vegetable salad+a glass of milk.

Lunch: a steamed fish+steamed vegetables.

Dinner: fried chicken wings+soybean sprouts.

Saturday:

Breakfast: one steamed dumpling with brown rice and soybean milk.

Lunch: a vegetarian fried meat+seaweed soup.

Dinner: a black pepper steak+glutinous rice.

Sunday:

Breakfast: one whole wheat bread+half boiled eggs.

Lunch: a roast chicken wing+cold noodles.

Dinner: a grilled salmon+vegetables.

Precautions:

1. The daily diet should be diversified and reasonable.

2. Reduce high-calorie foods, such as fried foods and carbonated drinks.

3. Drink plenty of water, and you should drink more than 2 liters of water every day.

4. Insist on moderate exercise, such as walking and jogging.