have a cup of milk or yogurt and have some snacks in the morning. This is mainly to meet the energy demand in the morning.

at noon, rice or pasta is the main food, with vegetables (cauliflower is a good thing with rich nutrition) and meat.

In the evening, make the rice left at noon into porridge and eat it with pasta and vegetables. (Note: In order to keep fit and protect your body, you should not eat too much at dinner, just feel a little full. )