Breakfast:

A portion of fresh meat (50g of flour, lean meat 10g, oil 2g, and salt) and a portion of milk (100g, without sugar) are better. )

Or: a big bowl of porridge, a small dish of stir-fried lean meat or fish, a vegetable, an egg (it is recommended to eat it four times a week instead of every day) or a small dish of boiled peanuts.

Lunch:

One portion of roast chicken with potatoes (potato 100g, chicken 200g, vegetable oil 10g, and proper amount of salt) or a small plate of fried beef with green peppers and one portion of rice (75g).

Dinner:

Vegetable fried spinach (200g spinach, a little vegetable oil and salt), cucumber soup (100g cucumber, 2 drops of sesame oil, a little salt), rice (25g).