Breakfast:

Oatmeal: 1/2 cups, add some skim milk or soybean milk, and match with a fruit (such as apple or banana).

Whole wheat bread: 1 slice with low-fat ham or eggs.

Boiled eggs: 1, with some vegetables (such as tomatoes or cucumbers).

Lunch:

Roasted chicken breast:100g, with some vegetable salad or roasted vegetables.

Sweet potato: 1, with some vegetables or tofu.

Mung bean soup: 1 bowl, you can add some fruits (such as pears or peaches).

Dinner:

Grilled fish:100g, with some roasted vegetables or salad.

Steamed shrimp:100g, with some vegetables or tofu.

Boiled eggs: 1, with some fruits (such as grapes or strawberries).