Foods for breakfast

Oats
In the Time Magazine's list of Top Ten Healthy Foods, oats ranked fifth. Oats can effectively reduce cholesterol in the body. Regular intake of oats may play a preventive role for cardiovascular and cerebrovascular disease. Regular intake of oats also have a very good effect on diabetes to lower the sugar level in the body and weight loss. When eating oats, mix them equal parts water and milk. To add flavor, stir in some crushed nuts, a small drop of honey, a section of banana or some natural cheese.

Fruit Salad
Add some natural yogurt and some oats into the fruit salad.

Fruit smoothie
Make it with fruits, yogurt and agave.

Muesli
Can be mixed with nuts and dried fruit

More tips for eating healthy at breakfast:



 - Use skim milk in place of flavored creamers in your morning coffee.
 - Eat a bowl of high-fiber cereal and you’ll consume fewer calories all day.
 - Order bacon, not sausage, with your eggs.
 - Choose a yeast doughnut instead of a denser cake one.

Foods for lunch

 - Lentil soup or non-creamy soup plus a little strawberry jam on a rice cake
 - Avocado walnut salad plus a cup of lemon juice and a piece of roasted potato
 - Tzatziki crudité and oatcake
 - Baked potato with protein-based filling such as beans, tuna or chicken
 - Use 1 tablespoon of mayo and 1 tablespoon of low-fat cottage cheese to make tuna salad

Foods for dinner

 - Chinese veggie stir-fry
 - Stir-fry bok choi, spring onions, mushrooms, beansprouts and bamboo shoots in a little extra virgin olive oil with garlic and ginger, serve with brown rice and a few cashew nuts.
 - Stir-fry a selection of veggies such as onions， mushrooms， peppers， courgette and leeks with chicken in little extra virgin olive oil. Add a little soy sauce. Serve with rice noodles.
 - Bean casserole, fry veggies such as onion, carrots and parsnip in a little extra virgin olive oil with garlic. When browned, add vegetable stock, black pepper and beans. Bring to the boil and simmer until ready.
 - Baked salmon with a small cup of cooked brown rice and a selection of steamed vegetables

Other ideas for dinner

Chapter 1 Trade butter for a flavorful spread made with garlic, fresh rosemary and light, trans fat–free margarine.
Chapter 2 Making meatballs? Mix half the amount of ground beef the recipe calls for with half as much cooked brown rice.
Chapter 3 Instead of two slices of medium pepperoni pan pizza, choose
thin-crust.
Chapter 4 When munching on chicken wings, don’t toss the bones midway through. Seeing the evidence of your feast may help you eat less, studies show.

Snacks

Chapter 5 Savory a handful of unsalted nuts or seeds
Chapter 6 Plain self-popped popcorn
Chapter 7 Sweet small natural licorice bar
Chapter 8 Two squares of dark chocolate
Chapter 9 Natural plain yogurt mixed with honey or agave
Chapter 10 Oatcake
Chapter 11 Biscuits

Other snack ideas

Chapter 11 Ordering a cone? Make it the sugar, not the waffle, kind.
Chapter 12 Munch on Pirate’s Booty. In a study, switching to an air-puffed
Chapter 13 cheesy snack twice a day saved about 70 calories a pop.
Chapter 14 Grab a Dannon Light & Fit yogurt, not a low-fat fruit blend.
Chapter 15 Replace half the butter in cake, muffin and brownie recipes with
an equal amount of applesauce or mashed bananas. You’ll save about 100 calories for every tablespoon you swap.


Sample Weekly Diet

Monday (1,149 kilo-calories total)

Breakfast (238 kilo-calories)

A piece of whole wheat bread (72 kilo-calories)
A cup of skim milk 8 ounces (85 kilo-calories)
A banana (81 kilo-calories)
Morning tea (170 kilo-calories)
An apple (80 kilo-calories)
Three pieces of calcium nutrition biscuits (90 kilo-calories)

Lunch (237 kilo-calories)



Egg fried rice with vegetable oil (137 kilo-calories)
A tomato and a salad (25 +75 kilo-calories)
Afternoon tea (158 kilo-calories):
Fat-free popcorn (98 kilo-calories)
A pear (60 kilo-calories)

Dinner (222 kilo-calories)

An egg (80 kilo-calories)
100 g vegetables (boiled, can be added salts, pepper, soybean and other ingredients) (70 kilo-calories)
A piece of whole wheat toast (72 kilo-calories)
Evening tea (124 kilo-calories):
200 g sugar-free yogurt (124 kilo-calories)

Tuesday (1,109 kilo-calories intake)

Breakfast (200 kilo-calories)

100 g pea and kidney bean (around 80 kilo-calories)
A piece of toast and a spoonful of butter (120 kilo-calories)
Morning tea (150 kilo-calories):
A glass of milk (150 kilo-calories)

Lunch (142 kilo-calories)

Low-calories sandwiches (142 kilo-calories)
20.0 g sliced whole wheat bread
10.0 g lettuce
20.0g Tomato
50.0 g boiled eggs
Afternoon tea (265 kilo-calories):
An apple (80 kilo-calories)
30 g low oil content potato chips (around 6 pieces) (185 kilo-calories)

Dinner (232 kilo-calories)

Chicken and vegetable soup (120 kilo-calories)
A piece of whole wheat toast (72 kilo-calories)
A small spoonful butter vegetable (40 kilo-calories)
Dinner (120 kilo-calories):
Two apples (120 kilo-calories)

Wednesday (1,045 kilo-calories intake)



Breakfast (237 kilo-calories)

A cup of skim milk of 8 ounces (85 kilo-calories)
A piece of whole wheat toast (72 kilo-calories)
A boiled egg (80 kilo-calories)
Morning tea (158 kilo-calories):
A piece of honey cake (158 kilo-calories)

Lunch (170 kilo-calories)

A small bowl of chicken and vegetable salad (100 kilo-calories)
A piece of whole wheat toast (72 kilo-calories)
Afternoon tea (81 kilo-calories):
A banana of 150 k (81 kilo-calories)
Dinner (238 kilo-calories):
A small bowl of beef pasta (148 kilo-calories)
A piece of bread + boiled vegetables (90 kilo-calories)

Dinner (161 kilo-calories)
A big spoon of almond preserves (104 kilo-calories)
100 g fat-free yoghurt (57 kilo-calories)

Thursday (1,284 kilo-calories intake)



Breakfast (266 kilo-calories)
60 g whole wheat nut cake (206 kilo-calories)
A pear (60 kilo-calories)
Morning tea (162 kilo-calories):
A piece of toast (72 kilo-calories)
Two small spoonfuls of peanut jam (90 kilo-calories)

Lunch (288 kilo-calories)

100 g vegetables salad pizza cake (188 kilo-calories)
A carrot (20 calories)
An apple (80 kilo-calories)
Afternoon tea (185 kilo-calories):
30 g low oil content potato chips (around 6 pieces) (185 kilo-calories)

Dinner (245 kilo-calories)

10 vegetable wontons (220 kilo-calories)
A tomato (25 kilo-calories)

Friday (1,215 kilo-calories intake)

Breakfast (255 kilo-calories)

30 g baked oatmeal (108 kilo-calories)
A cup of skim milk 8 ounces (85 kilo-calories)
A piece of toast (72 kilo-calories)
Morning tea (114 kilo-calories):
200 g fat-free yogurt (114 kilo-calories)

Lunch (263 kilo-calories)



Soy cheese roll (163 kilo-calories)
50 g vegetable salad (100 kilo-calories)
Afternoon tea (184 kilo-calories):
An apple (80 kilo-calories)
1/4 cup of almond preserves (104 kilo-calories)

Dinner (263 kilocalories)

Cheese chicken (203 kilocalories)
Green beans soup (60 kilo-calories)
Dinner (136 kilo-calories):
100 g banana blueberry mousse (136 kilo-calories)

Saturday (1,053 kilo-calories intake)

Breakfast (229 kilo-calories)

Two pieces of toast (144 kilo-calories)
A cup of skim milk 8 ounces (85 kilo-calories)
Morning tea (185 kilo-calories):
1/4 cup of almond preserves (104 kilo-calories)
A banana of 150 k (81 kilo-calories)

Lunch (242 kilo-calories)

An egg pie (110 kilo-calories)
Vegetable soup (60 kilo-calories)
A piece of toast (72 kilo-calories)
Afternoon tea (80 kilo-calories)
An apple (80 kilo-calories)



Dinner (260 kilo-calories)
A fish cake and chips (200 kilo-calories)
Vegetable soup (60 kilo-calories)
Dinner (57 kilo-calories):
100 g fat-free yoghurt (57 kilo-calories)

Sunday (1109 kilo-calories intake)

Breakfast (288 kilo-calories)

40 g strawberry oatmeal (173 kilo-calories)
A piece of toast (72 kilo-calories)
Half cup of skim milk 4 ounces (43 kilo-calories)
Morning tea (80 kilo-calories):
An apple (80 kilo-calories)

Lunch (234 kilo-calories)

A Thai instant soup (92 kilo-calories)
Low-calories sandwiches (142 kilo-calories)
Two pieces of bread, 45 g Tuna, a piece of sliced tomato
Afternoon tea (152 kilo-calories):
A banana of 150 k (81 kilo-calories)
A small bag (3 pieces) of chocolate cookies (72 kilo-calories)

Dinner (238 kilo-calories)

Half of pasta cake with shredded beef (178 kilo-calories)
Vegetable soup (60 kilo-calories)
Dinner (117 kilo-calories):
A pear (60 kilo-calories)
100 g fat-free yoghurt (57 kilo-calories)

Tips:
　　 1. A piece of toast can be changed to half a bowl of rice or one bowl of porridge.
8.3 The butter on the bread can be changed to boiled vegetable or the olive oil for salad.
8.4 An apple can be changed with to a banana, an orange or a pear. Kiwi fruit is best. (not the melons or strawberries, etc.)

Some Notes About Losing Weight

Women who are trying to lose weight should take an iron supplement.
For women that are losing weight, anemia is the most likely side effect. Anemia is caused by many reasons. In most cases it is due to too little hemoglobin in red blood cells, while the iron is an important element forming hemoglobin. Anemia is most often seen in young women so they should be particularly careful with their iron levels.

Supplement iron elements with protein.
To prevent anemia, iron is necessary, but without protein’s aid, the body will be less effective in absorbing iron elements. Women that are losing weight should eat iron-rich vegetables such as spinach with the aid of high-quality protein like meats, eggs, milk and fish so that the iron elements can be absorbed better by the body. For example, mix spinach with eggs to make a spinach egg roll; leek stir-fried with pork liver is another good recipe to prevent anemia.

Drink soup before meals is good to weight loss.
Many have the habit of drinking soup after meals, but this practice only increases caloric intake. The right way to drink soup is before meals so that the soup will occupy part of the room in the stomach so that you will feel fuller faster.