Monday’s weight loss menu

Breakfast: a cup of grain and soy milk, a portion of blanched cabbage, and some steamed yams.

Meals: some grapes.

Lunch: A bowl of black rice, a little steamed fish, and some spinach mixed with almonds.

Meal: One cup of yogurt and half a banana.

Dinner: a steamed sweet potato, a bowl of tomato, seaweed and egg drop soup, and a portion of lettuce mixed with sesame sauce.

Tuesday’s weight loss menu

Breakfast: One cup of milk, one steamed sweet potato, one apple, and a few almonds.

Meals: some grapes.

Lunch: a bowl of rice, some garlic broccoli, and some cold shredded chicken and amaranth.

Meal: One peach.

Dinner: A bowl of millet and red date porridge, a portion of enoki mushrooms mixed with cucumber (shred the cucumber, add a little more sesame paste, some sugar and vinegar, a little refined salt and MSG and mix well), some fried winter melon with shrimps .

Wednesday’s weight loss menu

Breakfast: milk oatmeal, a few nuts, and an apple.

Meal: a few red dates and a cup of yogurt.

Lunch: a bowl of red beans and rice, some fried shredded beef, some shredded onions and carrots, and some cold celery and bean sprouts.

Meal: One orange.

Dinner: a bowl of corn and pumpkin porridge, a portion of purple cabbage mixed with bell pepper and cucumber, and some garlic water spinach.

Thursday weight loss menu

Breakfast: a bowl of corn and pumpkin porridge, an egg, some shredded fungus and cucumber mixed with sesame sauce.

Meal: some cherry tomatoes and a cup of yogurt.

Lunch: a bowl of brown rice and red date rice, a portion of shredded konjac mixed with broccoli, stir-fried shrimps, diced lettuce and some diced papaya.

Meal: One peach.

Dinner: A bowl of yam, barley and oatmeal porridge, a steamed eggplant, and a portion of cold shredded kelp and dried tofu.

Friday weight loss menu

Breakfast: a bowl of oatmeal porridge with yam, barley, three quail eggs, and some almonds mixed with chicken feathers.

Meals: A cup of Kuding tea (because she has been suffering from internal heat and constipation recently) and some autumn dates.

Lunch: a bowl of red beans and rice, a bowl of chicken leg meat with mixed mushroom soup, and some boiled water spinach.

Meal: a few grapes.

Dinner: a glass of milk and a vegetable salad.

Daily eating habits arrangement:

1. Change the two meals back to three meals, and add two meals at the same time. Go to bed early and get up early. Have breakfast before 8 a.m. and noon. Around 12 o'clock, dinner at 5:30-6 o'clock, and bed before 11 o'clock. Although I switched from two meals to three meals, I avoided my usual habit of eating snacks and was in a state of not being hungry at all times, which made it easier to control my appetite and there was no reason to eat those snacks that are easy to gain weight. In addition, the calories of the three meals have not increased. The food and calories eaten in the previous three meals are averaged and placed in the three meals.

2. It is required to reduce fat and salt in the dishes, reduce food for dinner, no longer choose any snacks before going to bed, and no late night snacks.

3. Add qi- and blood-enhancing foods to the menu to alleviate her cold sensitivity and less menstrual flow.

4. Start an exercise plan. In addition to exercises to slim down your thighs, hips, and buttocks, you should also do a moderate running plan.