Diet Meal Core Requirements (Simple and Easy to Remember, Just Follow)
I. General Principles
High protein, moderate quality carbohydrates, low oil low sugar, high fiber, control total calories, regular three meals, don't overeat, seven-tenths full.
II. Meal Ratio (Golden Formula)
1. Protein (accounts for 1/4 of the plate)
Priority: Chicken breast, fish and shrimp, eggs, beef, lean pork, tofu, sugar-free yogurt, shrimp meat
Function: Anti-hunger, preserve muscle, boost metabolism
2. Vegetables (accounts for 1/2 of the plate)
Priority: Leafy greens, cucumber, tomato, broccoli, mushrooms, winter melon, asparagus
Light stir-fry with little oil/boiled/cold tossed, eat without limit
3. Carbohydrates (accounts for 1/4 of the plate, choose whole grains)
Priority: Brown rice, corn, sweet potato, oats, buckwheat, multi-grain rice, whole wheat bread
Reject: White rice, noodles, steamed buns, pastries, milk tea, sweets
4. Fats (small amount of quality)
A small handful of nuts, olive oil, avocado, reject fried foods, fatty meat, cream
III. Cooking Methods
✅ Recommended: Steaming, boiling, blanching, cold tossing, air frying, quick stir-fry with little oil
❌ Forbidden: Deep frying, braising in soy sauce, dry pot, sweet and sour, heavy oil heavy salt, sauce mixed with rice
IV. Taboos & Details
1. Quit: Milk tea, cake, biscuits, potato chips, sugary drinks, late-night snacks, alcohol
2. Low salt low sugar, choose sauces: Light soy sauce, vinegar, black pepper, chili powder, reject salad dressing, sesame paste, sweet chili sauce
3. Halve dinner carbs, try to finish eating 3 hours before sleep
4. Drink more water: 1500–2000ml daily, drink water before meals to reduce food intake
V. Simple Daily Template
• Breakfast: Eggs + sugar-free yogurt/soy milk + corn/oats + small amount of fruit
• Lunch: One fist of whole grains + one palm of lean meat + two fists of vegetables
• Dinner: Large amount of vegetables + quality protein, eat less or no staple food
Do you need me to organize a 7-day diet meal plan with three meals a day for you? Just buy groceries and cook according to it.
