The answer is as follows: 1. Regardless of whether the purpose of fitness is to gain muscle or lose fat, three meals a day, each of the three macronutrient elements are indispensable. Protein, carbohydrates and fat are all required to be consumed in appropriate proportions.

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1. Protein: skinless chicken breast, beef, various shrimps, various fish.

2. Carbohydrates: pasta, potatoes, whole wheat bread, whole grains, chickpeas, quinoa, buckwheat, brown rice, etc.

If you want to lose fat, then reduce your carbohydrate intake. Don’t consume any carbohydrates at dinner. But if you want to gain muscle, then increase your carbohydrate intake, because carbohydrates are a necessary guarantee for building muscle.

3. Fat: avocado, olive oil, salmon, etc.

2. The recommended recipes are as follows: 1. Breakfast is suitable for eating some foods that are easy to consume and absorb. You can usually eat two eggs, drink a bag of milk, and have a steamed bun, which is basically it.

People who have the conditions can eat a few nuts for breakfast. Although there is more fat, it doesn't matter if you consume some fat in the morning.

2. It is best to eat some lean meat for lunch, such as chicken breast, beef, fish, and shrimp. Then add some fresh vegetables and fruits. You can also eat some stir-fry dishes appropriately, but don’t add too much.

After all, I have eaten nuts for breakfast, and the fat required by the human body for the day has basically reached the standard.

Therefore, you should eat less fat at noon, eat more vegetables and fruits, and eat an appropriate amount of staple food, such as rice, noodles, and steamed buns.

Extended information: Fitness methods 1. Fitness exercises can use various freehand exercises, such as various freehand aerobics, aerobics, physical gymnastics and various self-resistance movements.

You can also use a variety of different sports equipment for various exercises, such as dumbbells, barbells, kettlebells and other weightlifting equipment, horizontal bars, parallel bars, ropes, poles and other gymnastic equipment, as well as spring tensioners, pulley tensioners, elastic bands and various special

There are comprehensive strength training racks and other strength training equipment, as well as power bicycles, step machines, treadmills, rowing machines and other aerobic training equipment.

2. There are various types of fitness exercises, including complete sets of various freehand aerobics; and gymnastics with light equipment such as balls and sticks. These are mainly used for women's bodybuilding training to lose weight, improve body shape, and improve flexibility.

, enhance the sense of rhythm; there are also many weightlifting exercises and other movements that can develop muscles in various parts of the body.

These movements are mainly used for men and women to strengthen their bodies and develop muscles, and are also used for bodybuilding training for men and women.

3. In order to achieve the purpose of body building, special training methods are needed.

For example, when using weightlifting equipment such as barbells to perform various movements, there are special requirements and arrangements in terms of the weight of the equipment, the method of movements, the number of groups and times arranged, and the speed of movement.