Breakfast:
Oatmeal: 1 2 cups, add milk or yogurt, a little honey to taste.
Whole wheat bread: 1 slice with a low-fat fried egg and a dash of vegetables.
Soy milk: 1 cup with whole wheat bread and fruit.
Lunch: Chicken breast: 150 grams, served with brown rice (1 cup) and vegetable salad.
Nori soup: 1 bowl with whole wheat bread and fruit.
Sweet potato: 1 piece, served with steamed fish (150g) and scrambled egg with vegetables (1 piece).
Dinner: Grilled chicken thighs: 1 piece, served with grilled vegetables (such as carrots, broccoli, etc.) and brown rice (1 cup).
Yogurt: 1 cup with fruit (e.g. apples, bananas, etc.) and a pinch of nuts (e.g. almonds, walnuts, etc.).
Grilled salmon: 150 grams, served with grilled vegetables (such as onions, bell peppers, etc.) and brown rice (1 cup).
This diet plan focuses on a balanced intake of proteins, carbohydrates, fats, vitamins and minerals.
Among them, breakfast is based on whole grains such as oats and whole wheat bread, with milk or yogurt, fruits, etc.;
Lunch is based on protein and vegetables such as chicken breast and brown rice, accompanied by seaweed soup, etc
Dinner is dominated by white meats such as grilled chicken thighs and grilled salmon, served with grilled vegetables and brown rice.
In addition, foods such as yogurt and fruits are included in the daily diet to provide adequate vitamins and fiber.
It is recommended to drink more than 2 liters of water per day to maintain the body's water balance.
At the same time, pay attention to salt intake to prevent diseases such as high blood pressure.
Moderate fat intake in the diet can help the body absorb fat-soluble vitamins, but care needs to be taken to choose healthy fats**, such as olive oil, fish oil, etc.
In addition, food types and portions can be adjusted appropriately according to individual needs and preferences.