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Steady weight-loss day
About 1,800 kcal for one day: sweet potato at breakfast, tomato scrambled eggs, stir-fried greens, soup and steamed vegetables at lunch, then tofu in tomato sauce, bok choy and soup at dinner. The highest of the three menus.
Breakfast
398 kcal- Vegetable oat porridge1 servings226 kcal
- Boiled sweet potato1 servings172 kcal
Lunch
745 kcal- Brown rice with sesame salt1 servings213 kcal
- Tomato and egg stir-fry1 servings304 kcal
- Stir-fried choy sum1 servings91 kcal
- Bottle gourd and mushroom soup1 servings65 kcal
- Steamed vegetables1 servings72 kcal
Snack
82 kcal- Steamed pumpkin1 servings82 kcal
Dinner
595 kcal- Brown rice with sesame salt1 servings213 kcal
- Tofu in tomato sauce1 servings242 kcal
- Bok choy with shiitake1 servings84 kcal
- Winter melon and shiitake soup1 servings56 kcal
Tips
- The oil is already counted in each dish. One more teaspoon (about 5 g) adds about 44 kcal.
- The tofu in tomato sauce makes 4 servings: eat one at dinner and keep the rest for tomorrow.
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.