Weight Loss Meal Plan for Three Meals a Day

Weight loss meals should focus on balanced nutrition, low calories, and high satiety throughout the three daily meals to help control body weight and promote health.

1. Breakfast: 1 boiled egg, 1 cup of unsweetened soy milk, 2 slices of whole wheat bread, and 5 cherry tomatoes. Boiled eggs are rich in high-quality protein, which increases satiety. Unsweetened soy milk provides plant protein and calcium with low calories. Whole wheat bread is rich in dietary fiber, digests slowly, and helps stabilize blood sugar levels. Cherry tomatoes are rich in vitamins and minerals that provide essential nutrients to the body.

2. Lunch: 100 grams of brown rice, 100 grams of pan-fried chicken breast, and 200 grams of stir-fried vegetables (such as broccoli, carrots, and wood ear mushrooms). Brown rice is a whole grain containing more dietary fiber and nutrients than white rice, with a lower glycemic index. Chicken breast is high in protein and low in fat, helping to maintain muscle mass and increase metabolism. Stir-fried vegetables provide abundant vitamins, minerals, and dietary fiber, which aid in promoting intestinal motility.

3. Dinner: 100 grams of sweet potato, 100 grams of steamed fish, and 150 grams of cold cucumber salad. Sweet potatoes are a high-quality coarse grain rich in dietary fiber and starch, providing satiety and reducing intake of other high-calorie foods. Steamed fish is tender and rich in high-quality protein and unsaturated fatty acids, beneficial for cardiovascular health. Cold cucumber salad is crisp and refreshing, very low in calories, and contains abundant water and vitamins.

A healthy weight-loss process should be gradual, with a safe rate of 0.5 to 1 kilogram per week. Combine moderate aerobic exercise and strength training to improve metabolic rate. Ensure sufficient sleep to help control appetite and maintain hormonal balance.