- Whole wheat bread (whole wheat flour 50g)
- Tofu jelly (200g)
- Boiled quail eggs (30g)
- Mixed three-dice salad (carrot 50g, asparagus lettuce 50g, black fungus 10g)
Lunch
- Multigrain rice (coix seed 30g, rice 50g)
- Steamed taro (100g)
- Braised garlic bell pepper and eggplant (bell pepper 70g, eggplant 100g)
- Chicken soup (chicken 50g, jujube 15g, wolfberry 10g, codonopsis 5g)
Snack
- Plum (150g)
Dinner
- Corn flour steamed sponge cake (corn flour 50g, wheat flour 50g)
- Black pepper beef tenderloin (beef tenderloin 100g, ginger 10g)
- Shiitake mushrooms with rape (rape 200g, shiitake mushrooms 50g)
- Crucian carp soup (crucian carp 100g, green onion 10g, ginger 10g)
Daily oil & salt: Vegetable oil 25g, salt 5g
Note:
This plan provides 1600–2000 kcal, protein 80–120g, carbohydrates 220–300g, fat 40–58g.
Macronutrient ratios: protein 15–20%, carbohydrates 45–60%, fat 20–35%.
For East China
Autumn Meal Plan 1
Breakfast
- Whole wheat bread (50g)
- Tofu jelly (tofu 50g)
- Boiled duck egg (50g)
Lunch
- Multigrain rice (corn grits 25g, rice 35g)
- Water bamboo with eel shreds (water bamboo 160g, eel 75g)
- Garlic water spinach (150g)
- Hot and sour soup (shiitake mushrooms 25g, tofu 25g)
Snack
- Pear (100g)
Dinner
- Multigrain rice (black rice 25g, rice 35g)
- Black pepper beef tenderloin (beef tenderloin 60g)
- Chives with mung bean sprouts (chives 50g, mung bean sprouts 100g)
- Sixi baked gluten (day lily 50g, peanut 25g, black fungus 25g, baked gluten 50g)
- Crucian carp soup (crucian carp 50g)
Daily oil & salt: Vegetable oil 20g, salt 5g
Autumn Meal Plan 2
Breakfast
- Pure milk (250ml)
- Tea egg (egg 50g)
- Boiled corn (100g)
- Baby cucumber (25g)
Lunch
- Multigrain rice (mung bean 25g, coix seed 25g, rice 50g)
- Soy sauce chicken (chicken 50g)
- Century egg with mashed eggplant (century egg 25g, eggplant 100g)
- Vinegar cabbage (150g)
- Seaweed egg drop soup (seaweed 5g, egg 10g)
Snack
- Kiwi fruit (100g)
Dinner
- Multigrain rice (red adzuki bean 25g, rice 50g)
- Steamed swimming crab (100g, ginger 10g)
- Chives with dried tofu (chives 100g, dried tofu 25g)
- Sautéed chrysanthemum greens (150g)
- Corn and pork rib soup (corn 50g, pork rib meat 50g)
Daily oil & salt: Vegetable oil 15g, salt 5g
Autumn Meal Plan 3
Breakfast
- Soy milk (250ml)
- Jujube corn cake (jujube 5g, wheat flour 25g, corn flour 30g)
- Boiled egg (egg 50g)
Lunch
- Two-grain rice (millet 25g, rice 75g)
- Steamed hairtail (100g)
- Sautéed garlic bolt with black fungus (black fungus 50g, garlic bolt 100g)
- Chinese cabbage with carrot shreds (Chinese cabbage 150g, carrot 25g)
- Pork rib and radish soup (pork ribs 50g, white radish 50g)
Snack
- Dragon fruit (100g)
Dinner
- Multigrain rice (brown rice 25g, rice 75g)
- Wolfberry, sea cucumber and pork stir-fry (wolfberry 5g, soaked sea cucumber 100g, chicken thigh 25g)
- King oyster mushroom with broccoli (king oyster mushroom 50g, broccoli 100g)
- Garlic edible amaranth (150g)
- Kelp tofu soup (kelp 25g, tofu 50g)
Daily oil & salt: Vegetable oil 20g, salt 5g
Note:
This plan provides 1600–2000 kcal, protein 86–106g, carbohydrates 223–276g, fat 46–58g.
Macronutrient ratios: protein 15–20%, carbohydrates 45–60%, fat 20–35%.
For Central China
Autumn Meal Plan 1
Breakfast
- Shrimp dumplings (dough wrapper 60g, lean pork 10g, shrimp 20g)
- Boiled egg (egg 50g)
- Smashed cucumber (100g)
Lunch
- Multigrain rice (rice 60g, oatmeal 30g)
- Green pepper with dried tofu (dried tofu 60g, green pepper 25g)
- Wax gourd with pork (green pepper 15g, wax gourd 150g, lean pork 15g)
- Astragalus and lion’s mane mushroom soup (astragalus 10g, lion’s mane mushroom 50g, chicken 50g, ginger 3g)
Snack
- Orange (100g)
Dinner
- Multigrain rice (rice 60g, red adzuki bean 30g)
- Carrot with pork shreds (green pepper 10g, carrot 100g, lean pork 55g)
- Chinese yam braised pork ribs (Chinese yam 50g, pork ribs 25g)
- Sautéed water spinach (100g)
Daily oil & salt: Vegetable oil 20g, salt 5g
Autumn Meal Plan 2
Breakfast
- Boiled noodles (pork 25g, buckwheat noodles 75g, rape 45g)
- Boiled egg (egg 50g)
- Radish (100g)
Lunch
- Multigrain rice (rice 70g, oatmeal 20g)
- Red pepper with smoked fish (bell pepper 50g, smoked fish 50g)
- Sautéed lotus root tips (lotus root tips 100g, lean pork 25g)
- Green vegetable pot (green vegetables 125g, ginger 10g)
Snack
- Pomelo (120g)
Dinner
- Multigrain rice (rice 70g, black rice 30g)
- Green pepper and ginger chicken (green pepper 25g, ginger 20g, chicken 50g)
- Dry-stirred green beans (150g, lean pork 30g)
- Ginseng and astragalus pork rib soup (astragalus 3g, codonopsis 5g, pork ribs 50g, ginger 3g)
Daily oil & salt: Vegetable oil 25g, salt 5g
Autumn Meal Plan 3
Breakfast
- Corn flour bun (100g)
- Low-fat milk (250ml)
- Boiled egg (egg 50g)
- Cherry tomatoes (100g)
Lunch
- Multigrain rice (rice 70g, quinoa 30g)
- Boiled beef (beef 80g, millet pepper 10g, yellow-orange pepper 5g, ginger 5g)
- Longan, jujube kernel and euryale soup (longan pulp 6g, fried jujube kernel 10g, euryale 12g)
Snack
- Grapes (100g)
Daily oil & salt: Vegetable oil 25g, salt 5g
Note:
This plan provides 1600–2000 kcal, protein 78–93g, carbohydrates 240–298g, fat 47–57g.
Macronutrient ratios: protein 15–20%, carbohydrates 45–60%, fat 20–35%.
For Southwest China
Autumn Meal Plan 1
Breakfast
- Pumpkin cake (pumpkin 50g, whole wheat flour 50g)
- Low-fat milk (250ml)
- Papaya steamed egg (papaya 150g, egg 50g)
Lunch
- Multigrain rice (rice 50g, buckwheat 50g)
- Green pepper with pork (green pepper 100g, lean pork 100g)
- Sautéed baby bok choy (100g)
Snack
- Kiwi fruit (120g)
Dinner
- Multigrain rice (rice 50g, corn grits 50g)
- Onion with beef tenderloin (onion 100g, beef tenderloin 100g)
- Shredded radish salad (white radish 150g)
Daily oil & salt: Vegetable oil 25g, salt 5g
Autumn Meal Plan 2
Breakfast
- Steamed corn (150g)
- Low-fat milk (250ml)
- Boiled egg (egg 50g)
- Houttuynia cordata salad (150g)
Lunch
- Multigrain rice (rice 70g, mung bean 30g)
- Ginkgo braised chicken (ginkgo 10g, chicken 110g)
- Tiger-skin green peppers (150g)
Snack
- Pomegranate (150g)
Dinner
- Multigrain rice (rice 50g, black rice 25g)
- Steamed sea bass (150g)
- Spicy stir-fried cabbage (150g)
Daily oil & salt: Vegetable oil 20g, salt 5g
Autumn Meal Plan 3
Breakfast
- Jujube milk oatmeal (low-fat milk 250ml, oatmeal 50g, jujube 20g)
- Boiled egg (egg 50g)
- Cucumber with tofu skin (cucumber 150g, tofu skin 150g)
Lunch
- Multigrain rice (rice 50g, brown rice 50g)
- Kelp braised chicken (kelp 100g, chicken 75g)
- Okra salad (200g)
Snack
- Kiwi fruit (150g)
Dinner
- Two-grain rice (rice 50g, millet 50g)
- Asparagus lettuce with pork (asparagus lettuce 100g, lean pork 50g)
- Sautéed bean sprouts (150g)
- Old hen soup (jujube 10g, polygonatum 5g, chicken 50g, ginger 3g)
Daily oil & salt: Vegetable oil 25g, salt 5g
Note:
This plan provides 1600–2000 kcal, protein 83–105g, carbohydrates 230–270g, fat 45–60g.
Macronutrient ratios: protein 15–20%, carbohydrates 45–60%, fat 20–35%.
For South China
Autumn Meal Plan 1
Breakfast
- Egg sweet potato noodles (egg 55g, sweet potato noodles 80g, lettuce 50g)
- Pure milk (250ml)
- Peanuts (5g)
Lunch
- Rice (100g)
- Lotus root, carrot and pork rib soup (lotus root 50g, carrot 30g, pork ribs 20g)
- Pan-fried mackerel (60g)
- Boiled cabbage (100g)
Snack
- Pear (200g)
Dinner
- Multigrain rice (rice 55g, oatmeal 15g)
- Poached Qingyuan chicken (30g)
- Green beans with beef (green beans 40g, beef 30g)
- Corn silk, euryale, adzuki bean and pork pancreas soup (corn silk 5g, euryale 7g, adzuki bean 5g, pork pancreas 50g, poria cocos 7g, ginger 3g)
Daily oil & salt: Vegetable oil 25g, salt 5g
Autumn Meal Plan 2
Breakfast
- Corn vegetable and pork dumplings (flour 90g, cabbage 30g, Chinese yam 15g, corn kernels 20g, dried shrimp 3g, pork 40g)
- Pure milk (250ml)
Lunch
- Rice (100g)
- Enoki mushroom with soybean sprouts (enoki mushroom 30g, soybean sprouts 60g)
- Deep-well roasted goose (100g)
- Luffa egg soup (luffa 40g, egg 55g)
Snack
- Peach (200g)
Dinner
- Rice (100g)
- Boiled corn (100g)
- Celery, lily bulb, peanut and chicken stir-fry (celery 30g, lily bulb 15g, peanut 8g, chicken 40g)
- Steamed grass carp (80g)
- Bamboo fungus, Chinese yam and mushroom chicken soup (bamboo fungus 10g, Chinese yam 30g, mushroom 15g, carrot 30g, chicken 50g, ginger 3g)
Daily oil & salt: Vegetable oil 25g, salt 5g
Autumn Meal Plan 3
Breakfast
- Vegetable and pork bun (flour 70g, cabbage 30g, corn kernels 20g, lean pork 30g)
- Corn flour roll (25g)
- Pure milk (250ml)
Lunch
- Bullfrog braised rice (bullfrog 30g, rice 100g)
- Cauliflower with egg (cauliflower 30g, egg 60g)
- Salted lettuce (150g)
- Potato chicken soup (potato 90g, chicken 50g)
Snack
- Pomegranate (150g)
Dinner
- Multigrain rice (rice 70g, black rice 30g)
- Pumpkin and black bean steamed pork ribs (pork ribs 45g, pumpkin 100g)
- Lentils with minced pork (lentils 120g, lean pork 35g)
Daily oil & salt: Vegetable oil 25g, salt 5g
Note:
This plan provides 1600–2000 kcal, protein 62–96g, carbohydrates 212–269g, fat 56–65g.
Macronutrient ratios: protein 15–20%, carbohydrates 45–60%, fat 20–35%.
For Northwest China
Autumn Meal Plan 1
Breakfast
- Chinese hamburger (lean pork 15g, wheat flour 30g, oat flour 10g)
- Black bean soy milk (300ml)
- Lily, loquat and egg soup (lily 3g, loquat 15g, lotus root 15g, egg 30g)
- Shredded kelp salad (100g)
Lunch
- Multigrain rice (brown rice 40g, rice 20g)
- Black fungus with asparagus lettuce (black fungus 50g, asparagus lettuce 150g)
- Chestnut braised chicken (chestnut 30g, chicken 50g)
- Crucian carp and tofu soup (soft tofu 20g, crucian carp 50g)
Snack
- Cherry tomatoes (100g)
- Sugar-free yogurt (100g)
Dinner
- Multigrain flatbread (buckwheat flour 10g, whole wheat flour 10g, wheat flour 20g)
- Steamed Chinese yam (40g)
- Asparagus with shrimp (asparagus 50g, shrimp 50g)
- Konjac noodles salad (konjac noodles 30g, spinach 50g, carrot 50g)
- Tremella and snow pear soup (tremella 50g, snow pear 100g)
Daily oil & salt: Vegetable oil 25g, salt 5g
Autumn Meal Plan 2
Breakfast
- Corn flour roll (corn flour 20g, wheat flour 30g)
- Goat milk (300ml)
- Egg roll (green vegetables 20g, egg 60g)
- Sautéed zucchini (200g)
Lunch
- Steamed corn (100g)
- Multigrain noodle soup (buckwheat flour 40g, wheat flour 10g)
- Tomato braised beef (tomato 150g, beef 70g)
- Sautéed lotus root slices (150g)
Snack
- Snow pear (200g)
- Baked bun slices (30g)
Dinner
- Multigrain thin pancake (naked oat flour 30g, wheat flour 20g)
- Lotus seed and lily porridge (lotus seed 5g, lily 5g, black rice 20g)
- Pork shreds with cauliflower (chicken breast 60g, cauliflower 100g)
- Carrot with Chinese yam (carrot 50g, Chinese yam 100g)
Daily oil & salt: Vegetable oil 25g, salt 5g
Autumn Meal Plan 3
Breakfast
- Multigrain steamed bun (corn flour 10g, buckwheat flour 20g, wheat flour 25g)
- Pure milk (250ml)
- Boiled egg (egg 50g)
- Onion with black fungus (onion 80g, black fungus 40g)
Lunch
- Multigrain rice (purple rice 40g, rice 30g)
- Cumin lamb (lamb 50g)
- Tofu skin with green pepper (tofu skin 50g, green pepper 100g)
- Luffa and mushroom soup (mushroom 50g, luffa 100g)
Snack
- Dragon fruit (100g)
- Whole wheat biscuits (50g)
Dinner
- Potato mash cake (potato 150g, buckwheat flour 20g)
- Scallion fried pork heart (pork heart 40g, green onion 30g)
- Spicy lotus root dice (150g)
- Chives with egg (chives 100g, egg 20g)
Daily oil & salt: Vegetable oil 25g, salt 5g
Note:
This plan provides 1600–2000 kcal, protein 74–99g, carbohydrates 255–265g, fat 46–71g.
Macronutrient ratios: protein 15–20%, carbohydrates 45–60%, fat 20–35%.
For Northeast China
Autumn Meal Plan 1
Breakfast
- Steamed taro (200g)
- Tofu jelly (300g)
- Broccoli with black fungus (broccoli 80g, black fungus 25g)
Lunch
- Multigrain rice (corn kernels 70g, rice 50g)
- Chili with pork (chili 50g, beef 50g)
- Old cucumber and lamb soup (cucumber 50g, lamb 40g)
- Dipping vegetables (white radish 10g, green onion 10g, lettuce 20g, cucumber 10g)
Snack
- Apple (200g)
Dinner
- Pumpkin rice (pumpkin 70g, rice 50g)
- Green pepper with potato slices (green pepper 50g, pork 30g, potato 70g)
- Tomato egg soup (egg 60g, tomato 50g)
- Boiled edamame (80g)
Daily oil & salt: Vegetable oil 25g, salt 4g
Autumn Meal Plan 2
Breakfast
- Sugar-free black sesame paste (60g)
- Marinated egg (50g)
- Boiled chicken breast (65g)
Lunch
- Multigrain rice (sorghum 30g, rice 30g, millet 10g)
- Wax gourd and lamb soup (wax gourd 50g, lamb 25g)
- Chicken braised mushrooms (hazelnut mushroom 15g, chicken 20g)
- Beef with black fungus (lean beef 20g, black fungus 50g)
Snack
- Kiwi fruit (200g)
Daily oil & salt: Vegetable oil 25g, salt 4g
Autumn Meal Plan 3
Breakfast
- Pancake (85g)
- Boiled egg (egg 50g)
- Walnut kernels (15g)
- Sugar-free yogurt (100g)
Lunch
- Multigrain rice (corn kernels 30g, rice 60g, kidney bean 30g)
- Pork ribs harvest stew (green beans 50g, potato 50g, pork ribs 20g, ginger 5g)
- Pork and cabbage braised noodles (pork 20g, noodles 10g, cabbage 50g)
- Bitter melon clearing soup (bitter melon 100g, beef 20g)
Snack
- Fresh jujube (100g)
Dinner
- Coarse corn porridge (corn grits 70g, white kidney bean 30g)
- Sautéed pork (garlic bolt 50g, beef 40g)
- Braised yellow croaker (yellow croaker 70g, ginger 5g)
- Mushroom tofu soup (mushroom 20g, tofu 60g)
Daily oil & salt: Vegetable oil 25g, salt 4g
Note:
This plan provides 1600–2000 kcal, protein 71–86g, carbohydrates 200–284g, fat 63–79g.
Macronutrient ratios: protein 15–20%, carbohydrates 45–60%, fat 20–35%.