1. Breakfast

The most basic combination of breakfast is staple food, eggs/milk/soy products, vegetables, fruits and nuts.

You can also choose some porridges, such as 1. Oatmeal porridge: you can choose sugar-free instant oatmeal and add boiling water to brew it, or add wheat germ, milk, etc.;

2 .Eight-treasure porridge: You can choose purple rice, glutinous rice, red beans, peanuts, sesame, lotus seeds, red dates, wolfberry, etc. to cook;

3. Whole grain drink: Pour the fried whole grains and boiled water. Just stir it in a food processor, or you can also use grinded whole grains to brew directly.

Purple potatoes/sweet potatoes, corn and other grains, steamed eggs, cold vegetables, blanched vegetables, vegetable juices, etc. are all good choices;

2. Lunch

Try to choose fresh, light-flavored meals with less frying, less pickling, and less spicy food. For staple food, you can choose steamed rice, steamed dumplings, noodles, rice noodles, etc. For vegetables, fungi, and algae, you can choose bitter melon, pumpkin, winter melon, and carrots. , broccoli, mushrooms, black fungus, etc. You should try to eat an appropriate amount of rice, eat less lean meat, and avoid eating fat meat. In the afternoon, eat some fruits rich in vitamin C and potassium, and drink some yogurt, green tea, etc. You can also have an appropriate snack in the afternoon, mainly fruits (such as dates, oranges, bananas), yogurt, nuts (walnut kernels, almonds), and dried fruits (red dates, raisins, longans) instead of biscuits and candies.

3. Dinner

It is recommended to eat as many light soy products, eggs, fungi, algae, vegetables, etc. as possible, eat less fried and grilled foods, and eat an appropriate amount of fish, shrimp and meat. , the beverages are mainly boiled water, tea, etc.

If you need to control your weight, you should eat as little high-fat meat as possible. Yogurt and soy products can be used to replace part of the meat. In addition, cereals, potatoes, beans, vegetables, and fruits , nuts, etc. should be eaten with a reasonable combination.

Finally, it is recommended to eat dinner 2-3 hours before going to bed. It would be better if you can take a walk after dinner.

Of course, you can also make a nutritional combination that suits you according to your own hobbies. Hope it helps.