Two pieces of whole wheat bread (247 calories/100g)

Boiled eggs (150 calories/100g)

Milk/yogurt/porridge (54 calories/100g) /(75 calories/100g) /(45 calories/100g)

Breakfast in the morning: (130cal)

An apple (52 calories/100g)

10g nut (578 calories/10g)

Lunch: (492 calories)

200g of rice/50g of steamed bread (1 16 calories/100g) /(22 1 calories/100g)

Fried vegetables (50 calories/100g)

Stir-fried dishes (with meat)/stewed fish (110cal/100g)

A bowl of soup (30 calories/100g)

Lunch: (205 calories)

A cup of yogurt

30g dessert (cake/biscuit/chocolate. . . . ) (450 calories/100g)

Dinner: (270 calories)

Corn/sweet potato (106 calories/100g)/(116g).

Fried vegetables

Dinner in the evening: (1 10cal)

A cup of hot milk

Total calorie intake: 1550 calories