BIKIeats | Weekly weight loss meal menu

Lunch takeout ideas

Easy to cook dinner

#suitable for wage earners

 

Weight Loss Tips

If the total daily calorie intake is controlled within 1400kcal, you can lose 1 pound in about 12 days. 

Take another packet of Dr. Serum Silk Serum Jelly before meals. Each packet can absorb 5-7g of fat! Maintain your original eating habits and take it for 1-3 months to see obvious weight loss results.

Monday (1264kcal 112.2P 30.8F)

早餐  390kcal 36.8P 10.8F

• D&B植物蛋白代餐 ＋Skim milk236mL
• 2 eggs
• 20 blueberries
• Pumpkin seeds 10g
• Silk protein essence (-5F)

Lunch 368kcal 29.7P 5.3F

• White fish eggs (3 pieces) Fresh beef (50g) Rice noodles
• A dish of cabbage
• 1 apple
• Silk Serum Jelly (-5F)

Dinner 506kcal 45.7P 14.7F

• Tomato and chicken breast risotto
• Dr Silk Serum Jelly（-5F)

Practice:

1. Season chicken breast with salt and black pepper

2. Put rice, water, tomatoes, and chicken breasts into the rice cooker in sequence

Cooked in one pot
Scoop all the ingredients evenly into the rice cooker
On the disc, done!
** Because tomatoes will release water, there will be less water than usual.

 

Tuesday (1326kcal 86P 38F)

Breakfast 240kcal 19P 5F

• D&B植物蛋白代餐 + skimmed milk 236mL
• half avocado
• Silk protein essence (-5F)
  
  

Lunch 533kcal 30.8P 10.6F

• Salmon parent-child donburi

• Dr. Serum Silk Serum Jelly  (-5F)

Dinner 533kcal 36.2P 22.4F

 

• Pan-fried steak 200g
• Stir-fried broccoli 100g
• 1 apple
• 1 fried potato

• Dr Serum Silk Serum Jelly（-5F)

Wednesday (1341kcal 106P 22.3F)

Breakfast 361kcal 27.2P 2.3F

• Boiled beans 100g
• Sweet potato 100g
• Skim milk latte
• Dr Serum Silk Serum Jelly（-5F)

Lunch 491kcal 52.5P 11.2F 

• D&B植物蛋白代餐 ＋Skim milk 236mL 
• Instant chicken breast 100g 
• Ham and egg sandwich
• Dr Serum Silk Serum Jelly（-5F)

Dinner 489kcal 26.2P 9.8F

• Stir-fried Shrimp with Broccoli
• 1 bowl of white rice
• 1 apple
• Dr Serum Silk Serum Jelly（-5F)

Thursday (1330kcal 70.6P 23.2F)

Breakfast 290kcal 21.6P 0.7F

• D&B植物蛋白代餐 ＋Skim milk 236mL
• 1 sweet potato 83kcal 1.6P 
• 10 strawberries 1P 50kcal

Lunch 587kcal 30.5P 12F

• Barbecued pork rice (lean barbecued pork)
• A dish of cabbage
• Dr Serum Silk Serum Jelly（-5F)

Dinner 453kcal 18.5P 10.5F

• Scrambled eggs with tomatoes (2 eggs)

*Oil only available for 1teaspoon 

• 1 bowl of white rice
• Dr Serum Silk Serum Jelly（-5F)

 

Friday (1279kcal 88.7P 26.5F)

Breakfast 268kcal 18.8P 5.2F

• 1 sweet potato
• 2 eggs
• 5 boiled shrimps
• 10 strawberries
• Dr Serum Silk Serum Jelly（-5F)

Lunch 588kcal 51.9P 17.3F

• Dingding Huadiao Chicken Spleen
• Cheese and Ham Sandwich
• D&B植物蛋白代餐 ＋Skimmed milk 236mL
• Dr Serum Silk Serum Jelly（-5F)

Dinner 423kcal 18P 4F

• A pack of shrimp wontons
• One rice noodle
• A dish of cabbage
• 1 apple
• Dr Serum Silk Serum Jelly（-5F)

Saturday

When he woke up, he got up and had lunch with his friends!

Lunch is indulgent, dinner should be moderate

Brunch

• Steak with potatoes and vegetables 533kcal 36.2P 27.4F
• Strawberry Waffle 830kcal 5P 8F
• All-day breakfast >1000kcal!!

 

Everything is good to eat,

Eat 2 packets of silk protein essence before a big meal, each packet contains 5-7g of fat! 

 

Dinner 168kcal 20P 0F

• D&B植物蛋白代餐 ＋Skimmed milk 236mL
• Choi Sum 100g

 

 

Sunday (1378kcal 96.2P 38.6F)

Sleep and wake up naturally， after waking up go to the cafe to chill 

Have dinner with your family!
 

Brunch 529kcal 47.4P 12.9F

• Benedict egg 
• Skimmed milk latte 
• Dr Serum Silk Serum Jelly（-5F)

Afternoon Tea  157kcal 19P 0.6F

• D&B植物蛋白代餐 ＋Skimmed milk 236mL

 

Dinner (about 692kcal 29.8P 25.1F)

＊It’s usually hard to estimate what your mother can cook. Those who are trying to lose weight should try to use the following principles when eating food~

• Mom's tasty soup 
• A bowl of vegetables
• A bowl of rice
• Fish meat／Shrimp meat／fresh beef／One palm of fresh chicken
• The portion for other food you want to eat is within the palm of your hand
• Dr Serum Silk Serum Jelly（-5F)