Protein+? Carbohydrate+vitamin+? dietary fibre

Three meals:

Have breakfast before 9: 00, lunch before 1: 00 and dinner before 6: 00.

Monday

Breakfast: a cup of soybean milk+an egg+a corn.

Lunch: brown rice (fist)+chicken breast+fried cabbage

Dinner: scrambled eggs with green pepper+steamed pumpkin

Tuesday

Breakfast: a cup of soybean milk+an egg+a purple potato.

Lunch: miscellaneous grains rice (one punch)+fried shrimps with seasonal vegetables+fried cabbage.

Dinner: steamed potatoes+fried broccoli

Wednesday

Breakfast: a cup of soybean milk+an egg+a sweet potato.

Lunch: a piece of corn+low-fat ham+fried spinach.

Dinner: fried lettuce+steamed pumpkin

Thursday

Breakfast: a cup of soybean milk+an egg+steamed pumpkin.

Lunch: brown rice (one punch)+steamed prawns+fried cabbage.

Dinner: Steamed potatoes and fried Pleurotus eryngii with green peppers.

Friday

Breakfast: a cup of soybean milk+an egg+steamed potatoes.

Lunch: fried steak+cold cucumber

Dinner: steamed sweet potato+fried lettuce

Saturday

Breakfast: a cup of soybean milk+an egg+a corn.

Lunch: miscellaneous grains rice (fist)+fried shrimps with broccoli+fried seasonal vegetables.

Dinner: steamed purple potato+fried spinach

Sunday

Breakfast: yogurt, whole wheat bread

Lunch: chicken breast, eleven corns and an egg.

Dinner: steamed pumpkin+fried seasonal vegetables