1, breakfast: miscellaneous grains are essential. Such as coarse grain bread, oats, barley, rye, etc. Food rich in protein. Such as fish, eggs, milk or soybean milk, to increase protein's intake. The higher the protein content in breakfast, the stronger the satiety, and the later the hunger will come. It is suggested to add 100g fresh vegetables for breakfast, such as tomatoes, spinach, fungus, cucumbers, etc.

2, lunch: a meat: that is, all kinds of meat (about 75 grams); One element: all kinds of vegetables (about 200 grams); A mushroom: bacteria and algae (about 50g), such as mushrooms and kelp; One bean: all kinds of beans and their products (about 50 grams); One valley: the staple food, you can choose rice, noodles, steamed bread, cakes and so on; One soup: vegetable soup, avoid thick soup.

3, dinner: 1 meat with 2 ~ 3 vegetarian. Make up the food that is not enough for breakfast and lunch. If you don't eat enough dark vegetables for breakfast and lunch, you should increase your dinner appropriately. If there are no coarse grains for breakfast and lunch, these ingredients can be supplemented for dinner.