High carbohydrate:
Calculated by uncooked rice (343 kcal/100g containing 76.8g of carbohydrate), 100g uncooked rice is about 120ml in the measuring cup.
The nutritional composition of steamed bread (233 kcal/100g contains 48.3g of carbohydrate) and 100g are different, depending on the NRV label on the product you buy. How many steamed buns are 100g can be calculated by the net content.
Noodles, (280 kcal/100g contains 59.5g carbohydrates), 100g noodles quantity depends on the package you buy, and it is also accurately described with labels.
High protein:
Eggs, (88 kcal/100g including 13.3g protein), each egg is about 55g.
Milk, (54 kcal/100g contains 3g protein), generally 250ml of boxed pure milk, and 236ml of milk sterilized by milk house bus.
Grass carp or crucian carp (about 60 kcal/100g including 16g protein), the weight of a fish depends on what you buy.
Lean meat, (143 kcal/100g, including 20.3g protein)
To sum up, I'm not sure how you will eat it. According to my own way of eating, I can probably meet your following needs.
Breakfast, 4 steamed buns (100g)+0 eggs +65438 milk+0 boxes, with a total energy of 450kcal protein 14g.
Lunch, two bowls of rice (rice 100g)+ fish 200g Energy 460kcal protein 40g.
Dinner, noodles (150g)+ lean pork 50g energy 490kcal protein 14g.
According to this weight, the total energy intake per day is 1400 kcal protein 68g, plus the total energy intake of your cooked oil and fruit candy is about 1500 kcal. This amount is generally written for people who lose weight. If you want to eat according to the amount of 2000kcal, increase the weight of staple food according to the data, such as eating two steamed buns for breakfast and a bowl of rice for lunch.