(1) Yogurt+vegetable bag, meat bag+vegetable: Yogurt is rich in lactic acid bacteria, but it is not suitable for drinking on an empty stomach. It should be eaten with staple food to balance nutrition, and fresh fruit can also be juiced to accompany meals.

(2) Lean meat+milk+banana fried rice noodles: The advantages are comprehensive nutrition supply and low calories.

(3) 1 bowl of rice+meat or fish +2 servings of vegetables: the calorie is about 430-70 kcal, which conforms to the principle of balanced diet and is rich in nutrition.

(4) 1 steamed rice+1 beef with small sauce+fruit or lettuce salad: the calorie is about 400-450 calories, which can supplement fiber and occasionally add a tea egg.

(5) Cold celery or spinach+bean curd: celery and spinach are rich in protein and vitamins, which can provide good dietary fiber; Tofu brain can supplement high-quality protein, can be full, and has low calories, so it is a good diet to lose weight and be healthy and nutritious.

2. The health benefits of a healthy diet.

(1) I feel more comfortable. The food people eat will have a great influence on brain function. A banana contains 10 mg dopamine, which is a chemical that can improve mood. Dark chocolate rich in polyphenols can promote the production of serotonin, a neurotransmitter that can relieve depression.

(2) Low pressure. Some foods can regulate the stress hormone content in the human body. Some studies have shown that foods rich in vitamin C, omega-3 fatty acids and magnesium can help reduce cortisol content. When the human body is in a state of chronic stress, protein will decompose. Eating foods rich in protein can supplement the content of protein and inhibit the secretion of cortisol.