Eating less and eating more is king-of course, we may need to eat more to gain weight. Multi-meal means that three meals a day can be divided into 5~6 meals: breakfast, brunch, lunch, lunch, dinner and snacks. In this way, you can eat more calories evenly, more calories and more calories than usual. This is my current way of eating. Please refer to: 1, Breakfast Breakfast is the most important. After a night's sleep, the body is in urgent need of nutrition. At this time, the intake of nutrition can be well absorbed, so there must be enough protein and carbohydrates. Don't eat breakfast, wait for death, keep in good health, wake up with a big glass of water, and then make breakfast and eat some meat buns+self-ground soybean milk (including peanuts, walnuts, sesame seeds, etc. )+three eggs (only one yolk). Eat as much as possible for lunch, but don't eat too much. As far as I work in Shenzhen, I will go to a fast food restaurant of my choice, such as two bowls of rice+a large piece of chicken chops+an ordinary cooking+a vegetarian dish+a bowl of soup, which can be solved within 20 yuan; Other cities don't know what the catering situation is like in your place, so you can bring your own box lunch back to the company. Students at school have a general canteen. 3. For breakfast in the morning and afternoon, I usually have a lunch as a snack, which is about 0: 00 am/kloc-0: 00 and 2: 00 pm. There are eggs, potatoes, cherry tomatoes, dried fruits and other items. For details, please refer to my answer to how office workers "eat less and eat more". (At that time, this amount was the amount of two extra meals. Some people say that this kind of lunch box has too much starch and it is easy to bloat after eating. I suggest you try it yourself and choose a snack that suits you. I need to gain weight, and I don't feel bad after eating it, so this is reasonable for me. Look at this → How can universities eat more if they want to gain weight? ) 4. Dinner is similar to lunch. Change the chicken chops into fish chops to change the taste of cooking. Usually go to eat at 5: 30, then go back to the company to work overtime until 7: 00, and then go to the gym to digest. Midnight snack means going home for fitness. At around 9: 00, eat a banana and a muscle-building powder first, and then eat it yourself in a bowl of jiaozi. This is my cookbook, which is an effective reference, but everyone's situation is different and should be adjusted according to the actual situation.