Morning: white bread and peanut butter, apples or various fruits, orange juice, 3~5 eggs (including yolk).

Before lunch (snacks): 1~2 potatoes (mixed with salt), sour plum juice.

Lunch: tuna rice (sesame oil, a little Chili sauce, including all kinds of vegetables), an egg (including egg yolk)

Lunch dessert: banana milkshake or banana milk.

Before dinner (snacks): 1~2 potatoes (mixed with salt), sour plum juice.

Dinner: macaroni and meatballs, pasta or pizza (carbonated water or carbonated drinks)

Before exercise: a chocolate pie

During exercise: take ionic drinks.

After exercise: drink grape drinks.

Diet after exercise: rice porridge, mackerel or grilled tuna or beef or silver carp.

Before going to bed: a cup of warm white milk and various nuts (peanuts or a little almonds)

Hope to help you, hope to adopt! thank you