7-Day Healthy Fat-Loss Meal Plan

Day 1

Breakfast (8:00-9:00)

1 boiled corn [Carbohydrates]
1 boiled egg [Protein]
350ml milk [Protein + Calcium]
1 kiwi [Fiber + Vitamin]

Lunch (12:00-13:00)

100g mixed grain rice [Carbohydrates]
150g grilled chicken breast [Protein]
250g bok choy [Fiber + Vitamin]
10 cherry tomatoes [Phytochemicals]

Dinner (16:00-17:00)

100g purple sweet potato [Carbohydrates + Phytochemicals]
150g boiled shrimp [Protein]
200g stir-fried winter melon [Fiber + Vitamin]

Day 2

Breakfast (8:00-9:00)

3 slices whole wheat bread [Carbohydrates]
1 boiled egg [Protein]
350ml unsweetened soy milk [Protein]
Half a box of blueberries [Vitamin + Phytochemicals]

Lunch (12:00-13:00)

100g mixed grain rice [Carbohydrates]
150g bass [Protein]
250g black fungus and carrot [Fiber + Vitamin]
1 apple [Vitamin + Phytochemicals]

Dinner (16:00-17:00)

100g steamed yam [Carbohydrates]
150g stir-fried beef [Protein]
200g stir-fried mushrooms [Phytochemicals + Vitamin]

Day 3

Breakfast (8:00-9:00)

1 small bowl of red date and black bean millet porridge [Carbohydrates]
1 boiled egg [Protein]
1 cucumber [Vitamin + Phytochemicals]
350ml milk [Protein + Calcium]

Lunch (12:00-13:00)

100g buckwheat noodles [Carbohydrates]
150g garlic scallops [Protein + Zinc]
250g tomato and egg [Protein + Vitamin]
10 strawberries [Vitamin + Phytochemicals]

Dinner (16:00-17:00)

250g winter melon, corn, and pork rib soup [Carbohydrates + Protein + Fiber]

Day 4

Breakfast (8:00-9:00)

100g purple sweet potato [Carbohydrates + Phytochemicals]
1 boiled egg [Protein]
350ml milk [Protein + Calcium]
1/4 pineapple [Vitamin + Fiber]

Lunch (12:00-13:00)

100g white rice [Carbohydrates]
150g stir-fried pig liver [Protein + Iron]
250g stir-fried greens and tofu [Protein + Vitamin]
Half a box of blueberries [Vitamin + Phytochemicals]

Dinner (16:00-17:00)

1 small bowl of red date and black bean millet porridge [Carbohydrates]
150g steamed minced meat tofu [Protein]
250g celery, cashew, and lily bulb stir-fry [Vitamin + Fiber]

Day 5

Breakfast (8:00-9:00)

50g oatmeal [Carbohydrates]
1 boiled egg [Protein]
350ml milk [Protein + Calcium]
1 pear [Vitamin + Fiber]

Lunch (12:00-13:00)

100g buckwheat noodles [Carbohydrates]
150g boiled shrimp [Protein]
Cold spinach and mushrooms [Fiber + Vitamin]
1 ginseng fruit [Vitamin + Phytochemicals]

Dinner (16:00-17:00)

Half a corn [Carbohydrates]
150g stir-fried beef [Protein]
200g boiled okra [Vitamin + Fiber]

Day 6

Breakfast (8:00-9:00)

1 piece of steamed pumpkin [Carbohydrates]
1 boiled egg [Protein]
350ml milk [Protein + Calcium]
1 kiwi [Vitamin + Fiber]

Lunch (12:00-13:00)

1 mixed grain bun [Carbohydrates]
Stir-fried spicy dry tofu with pork strips [Protein]
Boiled broccoli [Fiber + Vitamin]
10 cherry tomatoes [Vitamin + Phytochemicals]

Dinner (16:00-17:00)

Steamed yam [Carbohydrates]
Steamed ribbonfish [Protein + Selenium]
Kelp and tofu soup [Vitamin + Iodine + Protein]

Day 7

Breakfast (8:00-9:00)

1 small bowl of mixed grain porridge [Carbohydrates]
1 boiled egg [Protein]
350ml milk [Protein + Calcium]
Some nuts [Vitamin]

Lunch (12:00-13:00)

1 bowl of white rice [Carbohydrates]
Stir-fried chicken [Protein]
Purple cabbage salad [Fiber + Vitamin]
2-3 grapefruit segments [Vitamin + Phytochemicals]

P.S.: Do not add dressing to the salad

Dinner (16:00-17:00)

100g purple sweet potato [Carbohydrates]
Pan-seared chicken breast [Protein]
Shiitake mushrooms and greens [Vitamin + Fiber]
Lemon water [Vitamin]

General Guidelines for Fat-Loss Meal Plan

Dietary Principles:

1. Drink a glass of water after waking up to boost metabolism for the day.
2. Breakfast is essential and should include protein (ideally 1 egg or milk).
3. Drink 1500-1700ml of water daily.
4. The ratio of meals should be 30% breakfast, 40% lunch, and 30% dinner. Eat until 70% full! Avoid carbohydrates at dinner, but ensure each meal includes protein and plenty of vegetables.
5. Eat more red and yellow foods and dark vegetables.
6. Consume more dietary fiber in autumn. If you have digestive issues, chew slowly and in small amounts.
7. Limit coffee to 2-3 times a week (excessive coffee can lead to calcium deficiency, and coffee and strong tea can affect calcium absorption).
8. Minimize sugar, oil, and salt!

Exercise Recommendations:

1. Exercise for 60 minutes daily (including stretching; intense exercise should last about 30-40 minutes).
2. Combine aerobic and anaerobic exercises; avoid solely aerobic exercises to prevent muscle loss without fat loss.
3. Adjust exercise intensity to your own level and avoid comparing yourself to others to prevent excess lactate production, which could lead to health issues (but this is not an excuse for laziness).
4. If consuming sports drinks, start drinking them before exercise.
5. Drink water in small sips frequently during exercise, not in large quantities at once, to avoid overloading your system.

Customized Meal Plan:

Breakfast:
- Carbohydrates: Corn, sweet potato, whole wheat toast
- Protein: 1 egg, 220ml pure milk (protein content above 3.6g), 3 slices of low-fat ham
- Vitamins: Vegetables, fruits

Lunch:
- Carbohydrates: Quinoa, brown rice, buckwheat noodles
- Protein: Shrimp, skinless chicken breast, beef, skinless fish
- Vitamins: Leafy greens, cucumber, fruit

Dinner:
Minimize carbohydrates
- Protein: Skinless fish, shrimp, skinless chicken breast, beef
- Vitamins: Vegetables, kelp soup, apple

Recommended Portion Sizes:
- Carbohydrates: 0.5-1 fist
- Protein: 1 fist
- Vitamins: 2 fists