Noon-a steamed fish, a little rice, scrambled eggs with tomatoes or fried meat with various fungi (it is best to use fresh fish and shrimp, or poultry, chickens and ducks. It can be cooked or boiled. )

Meal from 3: 30 to 4: 00 pm-a corn, a little fruit, or two pieces of bread.

Dinner-stir-fry, rice or noodles, with a little porridge.

Eat like this. Not only do you need 20 kinds of nutrients every day, but you are not easy to gain weight.

It is suggested to eat less pork for lunch, which is not suitable for the elderly, women and patients. Men who eat too much red meat such as beef and pork are prone to testicular cancer. So it is not recommended to eat too much red meat once or twice a week.

If you exercise in the evening, you should have dinner at 5 o'clock. You can cancel afternoon tea at 3 or 4 o'clock.

You can rest at 7 o'clock after exercise, and you can supplement fruits or vegetables around 8 o'clock.

This will be more and more perfect every day ... ~