We can refer to the following recipes for weight loss:

Breakfast: ? Steamed bread or whole wheat bread 100 grams of eggs 60 grams (1)? Milk 160 grams of cold three shredded 100 grams (three vegetables);

Midday meal:? 200 grams of rice? (cooked weight) 60 grams of red meat 60 grams of poultry 60 grams of steamed fish 120 grams of blanched shrimp 120 grams (Note: choose one) mixed with shredded tofu 50 grams (Note you can choose other soybean products) stir-fried vegetables 200 grams;

Additional meals in the afternoon: 200 grams of fruit (in season);

Dinner:? 130 grams of rice? (cooked weight) 50 grams of red meat 50 grams of poultry 50 grams of steamed fish 100 grams of blanched shrimp 100 grams (Note: choose one) 150 grams of cold vegetables 100 grams of mushrooms (Note: choose one);

No more than 6 grams of salt per day and 20 grams of oil and fat;

Note: Dinner should be eaten before 7:00 p.m., such as late working hours is recommended to be around 17:00? 2 slices of whole wheat bread? Milk washed cereal a cup (cereal 2 tablespoons) cucumber or tomato a;

eat some cold vegetables after work in the evening can be;

don't eat any food at night, especially after 21:00, fasting. You can drink plain water.