5020 kJ (1200 kcal) Weight Loss Diet Plan - Set 1 (Thursday to Saturday)

Thursday

(1) Breakfast: 100g steamed buns, tofu with Chinese toon, oatmeal porridge with milk, 50g cucumber.

**Tofu with Toon Sprouts**

Ingredients: 100g soft tofu, 100g Chinese toon leaves, a pinch of salt.

Instructions: Dice the tofu, blanch it, and let it cool completely. Blanch the fresh toon leaves, let them cool completely, and then chop them finely. Place the tofu in a bowl, add salt, add the toon leaves, and mix well.

**Milk Oatmeal Porridge**

Ingredients: 50g milk, 25g oatmeal.

Instructions: Soak the dried oatmeal in cold water until soft. Pour the soaked oatmeal and water into a pot, bring to a boil, and cook for 2-3 minutes. Then add milk and cook for another 5-6 minutes until the oatmeal is soft and the consistency is just right. Serve in a bowl.

(2) Lunch: 200g steamed rice, diced chicken with bamboo shoots, braised peppers, jellyfish and water chestnut soup.

**Bamboo Shoots and Chicken Stir-fry**

Ingredients: 50g chicken breast, 150g bamboo shoots, 10g vegetable oil, cooking wine, MSG, salt, and starch as needed.

Instructions: Dice the chicken and marinate it with cooking wine, salt, MSG, and cornstarch. Dice the bamboo shoots. In a small bowl, mix cooking wine, salt, MSG, and cornstarch to make a seasoning sauce. Heat oil in a wok until it reaches 60% of its maximum temperature. Add the diced chicken and stir-fry until separated. Add the diced bamboo shoots and stir-fry. Pour in the seasoning sauce and stir-fry until the chicken is coated with the sauce. Remove from heat and serve.

**Tiger Skin Peppers**

Ingredients: 50g long pointed chili peppers, 3g oil, 4g sugar, a little soy sauce, shredded ginger, chopped green onions, MSG, vinegar, and salt.

Instructions: Wash the chilies, leaving the stems on, and drain. In a bowl, mix soy sauce, shredded ginger, chopped green onions, sugar, vinegar, and salt. Heat some oil in a pan, then fry the chilies one by one until they turn golden brown. Pour out the oil from the pan, add the chilies back in, and immediately pour in the prepared seasoning mixture. Cover and simmer for 1 minute, then add MSG to taste.

**Jellyfish and Water Chestnut Soup**

Ingredients: 50g jellyfish skin, 25g water chestnuts, appropriate amounts of salt, MSG, vinegar, and sesame oil.

Instructions: Peel and slice jellyfish skin and water chestnuts, then boil them in a soup. When it's done, add salt, MSG, vinegar, and 2 drops of sesame oil.

(3) Dinner: 1 yellow millet rice dumpling, shepherd's purse porridge, bean sprouts mixed with rapeseed, 150 grams of sweet orange.

**Yellow Millet Rice Dumplings**

Ingredients: 100g yellow glutinous rice, 12 red dates.

Instructions: Soak glutinous rice in water, and wash red dates. Soak reed leaves thoroughly in warm water and wash them clean. Take 2-3 reed leaves, lay them flat, fold them in half to form a funnel shape, put in 2 red dates and 1/6 of the glutinous rice, seal the top of the reed leaves tightly to form a square shape, and tie it tightly with thin hemp rope. Make 6 dumplings in total. Place the wrapped dumplings in a pot, add water to cover them, place a steamer rack on top of the dumplings, and then place a clean, heavy object on top of the rack to prevent the dumplings from moving during cooking. Bring the water to a boil over high heat, then reduce to low heat and cook for about 2 hours until cooked.

**Shepherd's Purse Porridge**

Ingredients: 30g rice, 100g shepherd's purse.

Instructions: Put the rice in a pot, bring it to a boil over high heat, then reduce the heat to low and simmer until cooked. Add the shepherd's purse and it's ready to serve.

**Bean sprouts with bok choy**

Ingredients: 100g bean sprouts, 100g bok choy, 3g sesame oil, a pinch of Sichuan peppercorns and salt.

Instructions: Boil the bok choy and bean sprouts in boiling water until cooked, then remove and drain. Place them on a plate and sprinkle with salt. Heat sesame oil in a wok, add Sichuan peppercorns, and heat until smoking. Quickly pour the hot oil over the vegetables.

Energy and nutritional information for Thursday's breakfast, lunch, and dinner (data omitted).

Friday

(1) Breakfast: 75g fried dough sticks, 250g soy milk.

(2) Lunch: 3 flatbreads, bok choy meatballs, 100 grams of tomatoes.

**Pancakes**

Ingredients: 100g cornmeal, 10g soybean flour, a pinch of baking soda.

Instructions: Mix cornmeal, soybean flour, and baking soda evenly, then add a small amount of warm water to form a dough. Divide the dough into 4 portions. Add a small amount of water to an iron pot and bring it to a boil. Wet your hands with cold water, place the dough in your palms, shape it into a pancake, and stick it to the side of the pot above the water level. Make 4 pancakes in total. Bake over high heat for about 10 minutes, then reduce to low heat and bake for about 30 minutes.

**Baby bok choy meatball soup**

Ingredients: 100g pork, 150g bok choy, a little cooking wine, soy sauce, ginger, scallions, salt, and MSG.

Instructions: Mince the pork and add soy sauce, scallions, ginger, and cooking wine; cut the bok choy into sections. Bring water to a boil in a pot, then squeeze the minced pork into meatballs and place them in the pot. Once boiling, add the bok choy, salt, and MSG.

(3) Dinner: 2 chive pancakes, white fungus and chicken soup, 200g cantaloupe.

**Chive Pancakes**

Ingredients: 100g flour, 100g chives, a little lard, salt, and MSG.

Instructions: Finely chop the chives. Place the flour in a bowl, add salt and MSG, sprinkle in the chopped chives and mix well. Add enough water to form a dough of medium consistency. Knead thoroughly and then divide the dough into 4 portions. Roll each portion out thinly. Take a frying pan, grease it with a little rendered pork fat, heat it up, and place the rolled-out dough portions in the pan. Cook until both sides are slightly golden brown, then remove from the pan and plate.

**Silver Fungus and Chicken Soup**

Ingredients: 10g white fungus, 25g chicken pieces, a pinch of salt.

Instructions: Soak the white fungus in warm water for 20 minutes until it expands, then remove the stems. Add water to a pot and cook the chicken pieces until the meat is cooked through. Add the expanded white fungus and simmer over low heat for about 10 minutes. Add salt and simmer until it boils again.

Energy and nutritional information for breakfast, lunch, and dinner on Friday (data omitted).

Saturday

(1) Breakfast: 100g pancakes, 250g tofu pudding, and carrots mixed with bean sprouts.

**Carrot Salad with Bean Sprouts**

Ingredients: 100g carrots, 100g mung bean sprouts, a little scallion, salt, and MSG.

Instructions: Shred the carrots and blanch them briefly in boiling water along with the bean sprouts. Drain well and arrange on a plate. Prepare a sauce with salt, MSG, and chopped green onions. Pour the sauce over the carrots and bean sprouts and mix well.

(2) Lunch: Beef dumplings and clear shiitake mushroom soup.

**Beef Dumplings**

Ingredients: 100g flour, 50g beef, 150g chives, 3g sesame oil, a little scallion, ginger, soy sauce, salt, and MSG.

Instructions: Mince the meat; finely chop the chives and mix with sesame oil, soy sauce, chopped green onions, minced ginger, salt, and MSG. Mix flour with water to form a dough, let it rest for 30 minutes, then divide the dough into 12 portions, roll each portion into a thin round sheet, and fill with the filling to make dumplings. Bring water to a boil in a pot over high heat, add the dumplings, and cook until they puff up. Remove from the pot and serve.

**Clear Stewed Shiitake Mushroom Soup**

Ingredients: 5g shiitake mushrooms, 8 red dates, a pinch of salt and MSG.

Instructions: Remove the stems from the shiitake mushrooms and wash them. Add water to a pot, add the shiitake mushrooms and red dates, simmer for 30 minutes, then add a little salt and MSG.

(3) Dinner: 4 small jujube rice dumplings, white fungus porridge, cold mixed shredded vegetables, 250 grams of pineapple.

**Small Jujube Rice Dumplings**

Ingredients: 100g glutinous rice, 8 jujubes.

Instructions: Soak glutinous rice in cold water for 2 hours; wash the jujubes; boil fresh reed leaves until they turn from green to yellow, then remove and rinse. Arrange the reed leaves together, fold them in half, wrap 1/4 of the glutinous rice and 2 jujubes inside, tie them securely with string, make a total of 4 wraps, put them in a pot, add water, and boil for 1 hour.

**Tremella fuciformis porridge**

Ingredients: 10g of white fungus, 25g of japonica rice.

Instructions: Soak the white fungus until softened, tear it into small pieces, and put it in a pot with rice and water. Bring to a boil over high heat, then reduce to low heat and simmer until it becomes porridge.

**Cold Mixed Shredded Vegetables**

Ingredients: 150g cucumber, 50g soaked kelp, 50g mung bean sprouts, 2g sesame oil, a little minced garlic, salt, and vinegar.

Instructions: Finely shred the cucumber and soaked kelp, and blanch the mung bean sprouts in boiling water. Mix salt, vinegar, minced garlic, and sesame oil to make a sauce, then pour it over the shredded cucumber, kelp, and mung bean sprouts and mix well.

Energy and nutritional composition of breakfast, lunch and dinner on Saturday (data omitted).