order pickles and eggs for a steamed bun or a few steamed buns. 2-3 eggs are eaten like this in domestic school canteens.

Cook a small bowl of whole wheat bread, 2-3 eggs and 2-3 oatmeal at home, and then drink a spoonful of low-fat milk and protein powder. If you want to keep the amount I eat when I gain muscle, you can reduce it by one-third or more.

Otherwise, you can drink a spoonful of protein powder without bread and milk.