Breakfast (around 7-8 a.m.): Hard-boiled egg (1 whole egg), 74g rolled oats (preferably not instant oats; cooked oats are better than instant).
Lunch (around 12:00): Choose whole grains, noodles, or rice as your staple food (approximately 100g). For protein, prioritize 91g of chicken breast. For vegetables, choose 1 cucumber or 127g of tomatoes and cabbage.
Snack (around 4 PM): One serving of fruit (I usually have an apple or banana), 200ml skim milk, or two egg whites.
Dinner (around 6 PM): Choose 95g of whole grains, noodles, or rice as your main staple. Vegetables can include wood ear mushrooms, greens, etc. (84g).
Snack (around 9-10 PM): One cup of skim milk, one piece of fruit (skip if not hungry)
Tuesday
Upon waking: 350ml lightly sweetened honey water
Breakfast (around 7-8 AM): One bowl of oatmeal porridge (74g), two egg whites.
Lunch (around 12:00): Choose 116g of whole grains, noodles, or rice as your main staple, 91g of fish (preferably steamed), and 127g of vegetables (ideally cucumber, stir-fried spinach, or stir-fried Chinese cabbage).
Snack (around 4 PM): One banana, 32g nuts (nuts are rich in protein but also high in fat, so control portion size)
Dinner (around 6 PM): 95g of whole grains, noodles, or rice as your main staple, with 84g of vegetables (preferably spinach and carrots).
Snack (around 9-10 PM): One cup of yogurt, one apple, two egg whites (skip if not hungry). Opt for nonfat yogurt.
Wednesday
Upon waking: 350ml lightly sweetened honey water
Breakfast (around 7-8 AM): Four slices of whole-grain bread, one cup of nonfat milk, six cherry tomatoes.
Lunch (around 12:00): 116g of whole grains, pasta, or rice as the main staple; 91g of protein (preferably chicken breast or beef); 127g of vegetables (preferably lettuce or cucumber).
Snack (around 4 PM): Small cup of nonfat yogurt, one apple.
Dinner (around 6 PM): Whole grains, 1-2 steamed sweet potatoes, 84g broccoli.
Snack (around 9-10 PM): 2 egg whites, one serving of fruit (skip if not hungry).
Thursday
Upon waking: 350ml lightly sweetened honey water
Breakfast (around 7-8 AM): One apple, one cup skim milk, one boiled corn cob.
Lunch (around 12 PM): Whole grains/pasta/rice (116g), chicken breast (91g), vegetables: cabbage or tomatoes (127g).
Snack (around 4 PM): Freshly squeezed juice (or fruit if unavailable), 32g nuts.
Dinner (around 6 PM): 95g whole grains/pasta/rice, 84g broccoli/tomatoes.
Snack (around 9-10 PM): One cup of skim milk, 2 egg whites, one tomato (skip if not hungry)
Friday
Upon waking: 350ml lightly sweetened honey water
Breakfast (around 7-8 AM): One cup of skim yogurt, 2 egg whites, one ear of corn.
Lunch (around 12:00): 116g whole grains/pasta/rice, 91g steamed fish, 127g spinach and cucumber.
Snack (around 16:00): 1 banana, 1 orange.
Dinner (around 18:00): 95g whole grains/pasta/rice,vegetables (preferably wood ear mushrooms, cherry tomatoes, etc.) 84g.
Snack (around 9-10 PM): Nuts 32g, whole wheat bread 2 slices, skim milk 1 cup (skip if not hungry)
Saturday
Upon waking: 350ml lightly sweetened honey water
Breakfast (around 7-8 AM): Multigrain porridge 1 bowl 74g,2 eggs (consume only one yolk), 1 kiwi, 2 slices whole wheat bread.
Snack (around 10:00): 1 boiled corn cob or 67g oatmeal.
Lunch (around 12:00): 116g whole grains, noodles, or rice, 91g beef, 1-2 tomatoes.
Snack (around 4 PM): One orange, 200ml skim or low-fat milk.
Dinner (around 6 PM): 95g whole grains/pasta/rice, 84g cabbage with daikon radish.
Snack (around 9-10 PM): One banana, one cup skim milk (skip if not hungry).
Sunday (One high-calorie meal of your choice)
Upon waking: 350ml lightly sweetened honey water
Breakfast (around 7-8 AM): One corn cob, small bowl of oatmeal, 2 egg whites.
Snack (around 10:00): One cup of skim milk, one apple.
Lunch (around 12:00): 116g of whole grains/pasta/rice, 91g of chicken breast or beef, 127g of spinach, eggplant, lettuce, etc.
Snack (around 16:00): One cup of non-fat yogurt, 32g of nuts.
Dinner (around 6 PM): 95g of whole grains, pasta, or rice, 84g of leafy greens.
Snack (around 9-10 PM): One cup of skim milk, two slices of whole-grain bread (skip if not hungry).
The key points of this weekly meal plan are simple, summarized in three steps!
1. Adjust your diet structure: Increase whole grains and vegetables, drink plenty of water, and adopt smaller, more frequent meals for better results. Aim to sleep before 10:00 PM.
2. Minimize oil and salt intake. If lunch or dinner dishes are high in oil/salt, rinse excess with hot water before eating.
3. If preferred menu items aren't available, substitute with equivalent alternatives from the backup list while maintaining portion sizes for optimal results.