1. protein origin: chicken breast, fish, lean beef, tofu, eggs, etc. , each meal should be about 20-30 grams of protein.
2. Vegetables: Green leafy vegetables, such as spinach, cabbage and lettuce. And vegetables rich in vitamins and minerals, such as red and yellow peppers and tomatoes.
3. Fruits: apples, oranges, grapefruit, blueberries and other fruits rich in fiber and antioxidants.
4. Whole grains: Foods rich in fiber and complex carbohydrates, such as oats, brown rice and whole wheat bread.
5. Healthy fats: nuts such as almonds, walnuts and cashews, and foods rich in unsaturated fatty acids such as olive oil and avocados.
6. Low-fat dairy products: low-fat milk, yogurt, cheese and other foods rich in calcium and high-quality protein.
The following is an example of a healthy fat-reducing meal:
-Breakfast: oatmeal (with blueberries, almonds and honey), egg custard with egg whites and a glass of low-fat milk.
-Lunch: Roasted chicken breast with green vegetable salad (seasoned with lettuce, cucumber, tomato, olive oil and lemon juice), and a brown rice or whole wheat bread.
-Dinner: Steamed fish with fried vegetables (with red and yellow peppers, onions, broccoli and carrots) and a bowl of sweet potato and mung bean soup.
-Extra meal (if necessary): a fruit salad (with apples, oranges, raisins and nuts).
Note: Eat moderately to avoid excessive calorie intake; Try to choose healthy foods with simple cooking methods and low oil and salt; Maintain a diversified diet and ensure adequate nutrition intake. In the process of reducing fat, it is necessary to combine appropriate exercise to improve the effect of reducing fat.