1, Breakfast: Whether it is to gain muscle or lose weight, we need to arrange breakfast reasonably. It is definitely impossible to skip breakfast. For friends who gain muscle, they need to supplement protein to ensure muscle repair. Therefore, we can eat five boiled eggs in the morning, which can supplement the protein needed by the body and reduce the frequency of eating protein powder. It can also be paired with some steamed bread or steamed buns, which are alkaline foods and can help us improve the acid-base balance of our body.

2, lunch: lunch is the most important part of our three meals a day. When we eat lunch, we should not only look for food that can make us feel full, but also rationally distribute all kinds of nutrients that the body needs every day. It is suggested that muscle trainers can eat more lean meat, chicken breast or beef at noon, which can increase the tension of body muscles. Of course, the staple food is essential. A bowl of rice is basically enough to support our daily carbohydrate demand. Eating more vegetables and fruits after meals can increase the dietary fiber in the stomach, which can improve the digestion.

3. Dinner: Through our breakfast and lunch diet, all the nutrients we need in a day are basically enough. Therefore, dinner can appropriately reduce food intake, but this does not mean that we should not eat dinner. It is suggested that we can eat a small amount of rice and a small amount of meat for dinner, and eat as many fruits and vegetables as possible, which will not only cause the burden on the stomach and indigestion, but also reduce our hunger and improve our physical function.