Breakfast: a cup of milk/soybean milk+half a boiled egg (about 60g in medium size)+a vegetable (about 150g, about 6 or 7 vegetables, boiled in boiling water, a little salt, a little! )
Lunch: 50g rice (no more than one or two) +200g boiled beef (a small amount of olive oil, salt and pepper can be added for seasoning, the same amount)+one vegetable (stir-fried)+one fruit (such as apples and bananas).
Dinner: a steamed/boiled fish (no more than 200g)+ a vegetable/fruit+half an egg left in the morning.
Midnight snack: If you are hungry, you can drink a milkshake, fresh or self-squeezed juice, but it must be low-sugar fruits, such as kiwi fruit and avocado (it is best not to eat).
Eat more protein food and strengthen anaerobic exercise.