Hello, I’m Nicole, and today I’m reporting my weight to you. I’ve been following a one-week diet plan for a month, and finally, I’ve gone from around 120 pounds to about 97 pounds. Of course, during this time, I also exercised. I will write in detail about what I ate and what exercises I did, making it easy for you to reference. After slimming down with this diet, I never rebounded. Maybe it’s because I changed my eating habits and unknowingly became more picky about food, and I started disliking greasy things. I believe that after following this plan for a month, you will see the same results as me.
One-week diet plan: Day 1
Breakfast: 2 slices of whole wheat bread, 1 cup of wheat germ milk
Lunch: 100-150 grams of brown rice, 1 bowl of 250 grams vegetable soup (low oil and salt, if not full at noon, you can drink more soup)
Dinner: 1 boiled egg, 1 apple
One-week diet plan: Day 2
Breakfast: 1 boiled egg, 1 orange or grapefruit, drink a cup of warm water
Lunch: 100 grams sprouted rice, 200 grams of cucumber salad
Dinner: 150 grams boiled or pan-fried chicken breast, 150-200 grams fruit salad
One-week diet plan: Day 3
Breakfast: 1 boiled egg, 1 slice of whole wheat bread, 1 cup of wheat germ milk
Lunch: 10-15 chicken and chive dumplings, 1 cup of honey lemon water (recommend using authentic honey)
Dinner: 150 grams millet porridge, 1 apple
One-week diet plan: Day 4
Breakfast: 1-2 slices of whole wheat bread, 250 grams milk, half dragon fruit
Lunch: 100 grams sprouted rice, 200 grams bitter melon scrambled eggs
Dinner: 150 grams fruit salad, 1 bowl of cabbage soup
One-week diet plan: Day 5
Breakfast: 1 cup of skim milk, 1 apple
Lunch: 200 grams egg soup, 1 slice of whole wheat bread, 150 grams fruit salad
Dinner: 150 grams tomatoes (can be stir-fried), 4 walnuts, 1 cucumber
Tomatoes:
Day 5 Exercise: 40 minutes of jogging, 30 minutes of stretching
One-week diet plan: Day 6
Breakfast: 1 boiled egg, 1 slice of whole wheat bread, 1 cup of black coffee
Lunch: 150 grams porridge, 200-250 grams spinach salad
Dinner: 150 grams beef steak, 1 apple
One-week diet plan: Day 7
Breakfast: 250 grams milk, 2 slices of whole wheat bread
Lunch: 100 grams rice, 1 grilled salmon
Dinner: 150 grams stir-fried greens, 1 carrot, half grapefruit
Above, the one-week diet plan can be cycled for a month. Depending on your progress, decide whether to continue. Fruits and vegetables can be switched according to the season.
