Breakfast: (350 calories)

1, a boiled egg+a bowl of eight-treasure porridge+some strawberries

2, a cup of oatmeal milk+a few nuts+a seasonal vegetable+half an apple.

Lunch: (450 calories)

1, a glass of water before meals+a bowl of rice+a chicken breast fried with fungus+a water spinach.

2. A glass of water before meals+a boiled corn+a steamed fish with a palm+a fried carrot with broccoli.

Dinner: (400 calories)

1, an orange/grapefruit before meals+a medium sweet potato+a bowl of fish head tofu soup+a mushroom scrambled egg.

2. Half a pitaya+half a bowl of brown rice+a small portion of Xianxia steamed egg custard before meals.

In the above recipes, we should learn to replace them flexibly, for example, fruits can be replaced with these low-calorie grapes, passion fruits, kiwis, oranges, cherry tomatoes and so on; Vegetables can be replaced by: cabbage, wax gourd, leek, kale, spinach, onion, tomato, cucumber, Chinese cabbage, baby cabbage and so on.

Carbohydrate staple foods can be replaced by: millet porridge, steamed potatoes, steamed sweet potatoes, yam, red beans, mung beans, coix seed, pumpkin, lotus root, etc. Meat protein can be replaced by chicken breast, beef, lean pork, fish, crab meat, shrimp and so on.

Daily precautions

When cooking the ingredients of three meals, try to be low in oil, cook with olive oil, less in salt and less in taste, don't order takeout, and bring your own meals to work, which can effectively control calories.

After three meals, you should drink more water, or make your own tea and lemonade, drink less drinks outside, and put an end to all kinds of snacks and desserts. Finish dinner before 8 o'clock, and don't eat anything after dinner.