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Gentle weight-loss day
About 1,200 kcal for one day: lunch and dinner each have brown rice, a protein dish, a vegetable dish and a soup; the egg comes in the tomato egg soup. Little oil, plenty of vegetables. The lowest of the three menus.
Breakfast
226 kcal- Vegetable oat porridge1 servings226 kcal
Lunch
476 kcal- Brown rice with sesame salt1 servings213 kcal
- Tomato egg drop soup1 servings100 kcal
- Stir-fried choy sum1 servings91 kcal
- Steamed vegetables1 servings72 kcal
Dinner
556 kcal- Brown rice with sesame salt1 servings213 kcal
- Steamed tofu with mushrooms1 servings205 kcal
- Winter melon and shiitake soup1 servings56 kcal
- Steamed pumpkin1 servings82 kcal
Tips
- The oil is already counted in each dish. One more teaspoon (about 5 g) adds about 44 kcal.
- Cook the brown rice for the whole day at once, portion it and reheat with steam.
Menus are for reference only and do not replace advice from a doctor or dietitian. If you are pregnant, breastfeeding, a child, older, or have a medical condition, ask a professional before cutting your energy intake.