Staple food (rice, noodles, potatoes): 250g (based on raw rice).

Soybean: 30g (based on dried soybeans, mung beans and black beans)

Vegetables: 300 grams

Fruit: 200 grams

Meat: 50g

Milk: 300 grams

Eggs: 25 grams

Aquatic products: 75g

Cooking oil: 25g.

Salt: less than 6g.

2200 calories:

Staple food (rice, noodles, potatoes): 300g (based on raw rice).

Soybean: 40g (based on dried soybeans, mung beans and black beans)

Vegetables: 400g

Fruit: 300 grams

Meat: 75g

Milk: 300 grams

Eggs: 50g (about 50g for an egg, 60-70g for a larger one).

Aquatic products: 75g

Cooking oil: 25g.

Salt: less than 6g.

According to the actual adjustment of personal situation: I am a high-intensity sports enthusiast (with an average of more than 2 hours of moderate and high-intensity sports every day) and need a higher protein content than the average person. At present, I plan to lose a little weight. In addition, an egg is more than 50g. Meat is not intended to be subdivided.

The total energy required every day should be around 3000-3200 calories. The so-called daily plan is not fixed every day. In a few days, the average level will be enough. For example, eat 150g red meat every two days. Eat as many as 5-6 times a day (snacks are counted but not counted) to ensure that the body is hungry for a long time. The current dietary plan is still in the experimental state, and the intake ratio of carbohydrates and protein will be adjusted later.

References in the book:

Metabolic rate 2800 kcal Recommended daily food intake:

Staple food (grain/flour/potato): 450g (measurement standard: 450g uncooked rice)

Beans: 50g (measurement standard: dried soybeans, green beans and black beans)

Vegetables: 500 grams

Fruit: 500 grams

Livestock and poultry: 75g

Fish/aquatic products:100g

Eggs: 50g

Dairy products: 300g (pure fresh milk)

Cooking oil: 30g

Salt: 6 grams