Monday: Breakfast: 50 grams of whole wheat bread, 2 eggs and 250 ml of pure milk. Lunch: 200 grams of beef tendon, 50 grams of buckwheat noodles (dry), and no restrictions on vegetables. Dinner: chicken breast 200g, miscellaneous grains porridge150g, vegetables are not limited.

Tuesday: Breakfast: oatmeal150g, tofu 50g, sugar-free soybean milk 250ml. Lunch: steak150g, miscellaneous grains rice150g, vegetables are not limited. Dinner: 200g cod, 50g whole wheat bread and unlimited vegetables.

Wednesday: Breakfast: purple potato 1 50g (1), 90g low-fat ham and a cup of black coffee. Lunch: chicken breast 200g, rice100g, vegetables are not limited. Dinner: steak150g, oatmeal150g, vegetables are not limited.

Thursday: Breakfast:150g corn (half root),100g chicken breast and 250ml pure milk. Lunch: low-fat ham slices180g, sweet potatoes150g, and vegetables are not limited. Dinner: 200 grams of cod, 150 grams of miscellaneous grains porridge, no restrictions on vegetables.

Friday: Breakfast: red bean rice porridge150g, tofu 50g, Taiwan Province sugar-free soybean milk 250ml. Lunch: 200 grams of chicken breast, 50 grams of wheat flour (dry), and no restrictions on vegetables. Dinner: low-fat ham slices180g, purple potato100g, and vegetables are not limited.

Saturday: Breakfast: 50 grams of whole wheat steamed bread, 2 eggs and 250 ml of pure milk. Lunch: 200 grams of beef ham, 150 grams of miscellaneous grains rice, vegetables are not limited. Dinner: 200 grams of chicken breast, oatmeal 150 grams, no restrictions on vegetables.

Sunday: Breakfast: 50 grams of whole wheat bread, 90 grams of low-fat ham, black coffee 1 cup. Lunch: steak150g, buckwheat noodles 50g (dry), vegetables are not limited. Dinner: 200 grams of fish, purple potato 100 grams, unlimited vegetables.

About breakfast:

1, if the weighing is slow, you can choose not to eat staple food (whole wheat bread, purple potato, corn, etc.). ).？

2. protein food (chicken breast, eggs, low-fat ham, tofu) is better to cook. Olive oil can be used as oil, and less oil must be put in the cooking process.

About lunch and dinner:

1, the amount of high-quality protein (beef tendon, chicken breast, steak, etc. ) I must have eaten enough, not saved it. ?

2. Vegetables are recommended to eat spinach, cucumber, tomato, broccoli, lettuce, oily wheat, celery and so on. However, the cooking method suggests cooking or frying with 3-5g oil.

3. Carbohydrate for dinner is not necessary. If you think you are losing weight slowly, you can get rid of it. If you have exercise habits at night, you need to eat carbohydrates.