Summarized a week's diet plan to lose weight, you can refer to it as needed:
Monday:
Breakfast: a bowl of soybean milk or milk (try not to add sugar)
+2 slices of whole wheat bread+a boiled egg (or a whole grain meal)
/kloc-you can eat an apple to replenish energy around 0/0.
Lunch: 2 servings of vegetables (try not to eat roots)
+chicken breast 1 small pieces+half bowl of rice
Eat an egg white without egg yolk around 3 o'clock.
Dinner: one corn or one vegetable.
Tuesday:
Breakfast: Whole grains: (rice, wheat, sorghum, soybeans, corn)
/kloc-an orange around 0/0 o'clock
Lunch: mainly vegetables+3 small pieces of steak+mashed potatoes 1 serving.
One protein around 3 o'clock.
Dinner: one sweet potato.
Wednesday:
Breakfast: 1 steamed corn+1 poached egg+1 cup of milk.
/kloc-a pear around 0/0.
Lunch: one serving of meat+vegetables+protein 1 serving.
A 3-point protein
Dinner: Vegetables+Yam Mud
Thursday:
Breakfast: pumpkin medlar rice porridge+auricularia auricula 1 serving+fruit 1 serving.
10 an orange
Lunch: 2 vegetables+fish (unlimited)+mashed potatoes 1 serving.
Half a pitaya around 3 o'clock.
Dinner: Mashed potatoes.
Friday:
Breakfast: one sweet potato or pumpkin+fried eggs+milk or soybean milk (without sugar)
/kloc-You can eat a kiwi fruit around 0/0.
Lunch: a bowl of porridge+chicken breast +2 vegetables.
One protein around 3 o'clock.
Dinner: whole grains
Saturday:
Breakfast: a bowl of red bean and coix seed soup+boiled eggs 1 piece+8 walnuts and almonds.
/kloc-you can eat half a pitaya around 0/0.
Lunch: 2 vegetables+shrimp (white shrimp or metapenaeus ensis)+1 mashed potato.
Dinner: corn 1 piece+vegetables 1 serving.
Sunday:
Breakfast: a bowl of pure oatmeal+2 egg whites+half steamed bread.
/kloc-eat an orange around 0/0.
Lunch: 2 servings of vegetables+chicken breast 1 piece (try not to eat pork, you can replace it with beef and chicken)+protein 1 piece+mashed potatoes 1 piece.
Dinner: whole grains
Share another group's diet and plan three meals for your reference:
Have a full breakfast. Recipe: porridge, milk, eggs, bananas, corn cob, purple potato and oatmeal. Don't eat steamed stuffed buns, fried dough sticks and soybean milk, especially those bought at the roadside.
7-point full lunch recipe: rice 1 small bowl, greasy talents, and vegetarian dishes. Eat some yogurt, fruit or nuts in the afternoon to prevent yourself from feeling hungry.
Dinner: rice 1 small bowl, low-fat and less greasy vegetables, and eat some fruit salad or oatmeal after dinner 1 hour, so that you will not be awakened by hunger and affect your sleep.
In short, the arrangement of three meals a day is low in fat and carbohydrate, so don't completely rule out not eating fat and carbohydrate. It is unscientific to plan your diet, keep a normal heart and strengthen exercise, and soon you will see the effect of your fitness, weight loss and self-discipline.