Protein-rich foods according to the ranking from more to less are:

1. beef, chicken breast, fish, shrimp and other meat

2. staple food: oats, corn and so on

3. dairy products: milk, cheese, yogurt and so on

4. soybean products: soy milk, soy milk, dried beans, tofu are all

4. Soy milk, dried beans, tofu are

Secondly, each meal you have to consume enough staple food, you are a boy properly eat more staple food, each meal two two rice is almost, you can prevent the loss of muscle. However, it is recommended to eat more coarse grains, after all, fine grains rich in sugar, eat more than maybe will grow unnecessary fat, it is unhealthy

Third, each meal with vegetables and fruits, vegetables are recommended to 750 grams per day, fruit sugar powder high, 250 grams can be eaten, eat vegetables and fruits are conducive to the supplementation of vitamins for the body's health and is rich in fiber can also prevent constipation, if you only supplement the staple foods and protein Separate eat, but if you are usually not so idle then eat four, breakfast hearty, lunch eat full, dinner eat seven full, two or three hours before going to bed at night and then a glass of milk with an egg, it's perfect

Sixth, make it clear, what you said about the health of the fattening, is not to increase the fat, but to increase the muscle, or else you'll be instead more unhealthy than it is now Seventh, just eat is not enough to be healthy, and the The effect is general, only to join the movement, in order to effectively keep the body muscle does not lose, do a little more muscle training, remember to gradual, do not eat after the meal on the practice, proper exercise can be

Eighth, I suggest that your recipe is (four meals a day)

1. Breakfast: Protein: two pieces of grilled chicken breast, the size of the palm of the hand, fried eggs a

Main: boiled corn a

Vegetables: stir-fried corn

Peanuts: a small amount of corn, a large amount of corn and a small amount of corn. p>

Vegetables: half of fried broccoli, 5-10 pieces of saints fruit

2. Lunch: two taels of rice, two randomly selected vegetables or mushrooms, and one meat

3. Dinner: one medium-sized steamed sweet potatoes or one bowl of congee with mixed grains (ordinary bowl), one cold beef about 150-200 grams

one 250 grams of green vegetables

Try not to repeat the same as at noon

4. bedtime meal: milk or eggs

5. other time to add meals: time to choose between these four meals, if the morning meal is recommended to eat fruit, the afternoon meal is recommended to add soybean milk dried beans and other proteins

6. less oil and low-salt per meal