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Kneel for a recipe of about 3000 calories a day?
Drink any of the following drinks after getting up at 7: 00: honey warm water, fresh lemon juice and warm water.

7: 30 a cup of soybean milk+one of the following foods: oatmeal, whole wheat bread, millet mung bean porridge, millet red bean porridge.

10: 00 seasonal fruit150g

1 1: 00 30g nuts (one of almond, cashew nut, hazelnut, chestnut, pecan, pistachio and walnut).

12: 00 brown rice100g meat dish100g: (choose one of the following) 200g fish, shrimp, beef and chicken vegetables: 200g starch-free vegetables in season.

Cooking principle: steam as much as possible and put less seasoning!

Yogurt100g

17: 00: sweet potato150g, corn150g.

Steam an egg at 20: 30 (without any seasoning)