Breakfast: 8 egg whites +2 egg yolks, boiled with sugar. If you want to exercise, add 1 spoon protein powder.

10 score: pure milk 1 bottle+calcium biscuit 10 tablet.

Lunch: rice+chicken breast+fish soup is 80% full.

3 o'clock: 1 steamed bread+1 banana +65438 protein powder +0 spoon.

Dinner: oil cake+fish+chicken+rice+braised pork fried eggplant. Note here that eggplant is easy to absorb oil, and with a little shredded pork, it is a very good fattening dish. Add 1 banana and 1 apple after dinner and go out for a walk for 20 minutes.

Midnight snack: 1 bowl of Lamian Noodles or fried noodles, 1 bottle of pure milk, 1 banana.