Breakfast: steamed buns and strawberry jam, milk (or soy milk), 1 boiled hollandaise egg, cucumber in sauce. Fruit: 1 tomato.

Midday meal: buckwheat rice, shiitake mushrooms and vegetables, sweet and sour scallop, tofu and blood, white radish soup. Dinner: mung bean porridge, cabbage and pork buns, winter melon with shrimp skin.

Nutritional Recipes: Tuesday

Breakfast: cornmeal dumpling, milk (or soy milk), 1 marinated five-spice tea egg, tofu curd (1/4 block).

Fruit: loquat (or everlasting fruit) 3 to 4.

Midday meal: peanut rice, minced pork and eggplant, mashed potato with scallion, duck and seaweed soup. Dinner: dry-fried bean curd, thin rice, bean paste bun, shredded pork with green pepper.

Nutritional Recipes: Wednesday

Breakfast: fresh meat bun, milk (or soy milk), salted duck egg (half), veggie stir-fry with three shreds (lettuce, white radish, carrot).

Fruit: one duck pear or one piece of watermelon.

Midday meal: rice with red dates, beef roasted with soybeans, dry-fried string beans, and egg soup with enoki mushrooms and seaweed. Dinner: three fresh noodles (pork liver, ham sausage, black fungus, flat mushrooms), stir-fried spinach, shredded potato with green pepper.

Nutritional recipes: Thursday

Breakfast: applesauce rolls, milk (or soy milk), 1 hard-boiled poached egg, stir-fried pickled cowpeas. Fruit: 1 banana.

Midday meal: rice (sorghum rice, white rice), sliced pork with mushrooms, yellow flowers and black fungus, braised pomfret, white radish and seaweed rib soup.

Dinner: soy milk or rice, scallion pancakes, shredded pork with green pepper and celery.

Nutritional Recipes: Friday

Breakfast: meat bun with sauce, milk (or soy milk), veggie stir-fry with three shredded vegetables (lettuce, white radish, carrot), 2 quail eggs.

Fruit: 1 to 2 kiwis.

Midday meal: red beans and rice, roasted duck with konjac, sauteed cauliflower with red pepper, fish head, mushroom, asparagus and bok choy soup. Dinner: celery and pork buns, tomato scrambled eggs, minced meat and tofu brain.

Nutritional recipes: Saturday

Breakfast: bread, milk (or soy milk), 1 fried egg, marinated five-spice tofu jerky. Fruits: 5 to 6 strawberries.

Midday meal: two rice (rice, millet), five-spice fish, fried bean sprouts, carrots, chicken leg mushrooms, fungus and pig liver soup.

Dinner: corn porridge, egg hair cake, shredded pork with fish.

Nutritional recipes: Sunday

Breakfast: rolls with sesame sauce, milk (or soy milk), 1 hard-boiled egg, anchovies with black beans. Fruit: 1 apple.

Midday meal: gold and silver rice (corn grits, rice), roasted chicken with black fungus and spring bamboo shoots, sweet and sour cabbage, green bean and pumpkin soup.

Dinner: leek and pork dumplings, mashed garlic oatmeal, stir-fried cowpeas with minced meat.