A bag of milk and an egg (to ensure protein's intake)

Staple food: a steamed bread (or flower rolls, flour cakes, sugar-free bread, etc. ) with a little side dish.

Lunch:

Vegetarian dishes: any two kinds of vegetables are ok;

Meat dishes:100-150g of lean meat or chicken, duck and fish (either or both);

Staple food: Liangliang rice, or steamed bread, flower rolls, etc. Sometimes, some vegetables can also replace one or two rice, such as potato 100g, yam 100g, lotus root 100g, bean jelly 100g, fruit 150g, pumpkin 200g, etc. But it's best to have staple food for every meal.

A fruit.

Dinner:

Vegetarian: 50- 100 grams of lean meat or chicken, duck and fish, less than at noon;

Meat dishes: it's about the same as noon, but the variety can be changed, less than noon.

Staple food: rice or steamed bread, flower rolls, noodles, etc.

A fruit.

Note: it is best not to eat after dinner and before going to bed. If you must eat, do some proper exercise after eating. You can drink a glass of milk before going to bed, which is good for absorption.