First, no matter whether fitness is to gain muscle or lose fat, three macro nutrients per meal are indispensable for three meals a day, and the intake of protein, carbohydrates and fat should be appropriate.

1, protein: skinless chicken breast, beef, all kinds of shrimps, all kinds of fish.

2, carbohydrates: pasta, potatoes, whole wheat bread, coarse grains, chickpeas, quinoa, buckwheat, brown rice and so on. If you want to lose weight, you should reduce your carbohydrate intake. You can't eat any carbonated water at dinner, but if you want to gain muscle, you should increase your intake of carbonated water, because carbonated water is a necessary guarantee for gaining muscle.

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

Second, the suggested recipes are as follows:

1, breakfast is suitable for eating some easily consumed and absorbed food. Usually you can eat two eggs, drink a bag of milk and match a steamed bread, which is basically enough. People with conditions can eat a few nuts for breakfast. Although there is more fat, it doesn't matter if they eat some fat in the morning.

2, it is best to eat lean meat for lunch, chicken breast, beef, fish and shrimp can be, plus some fresh vegetables and fruits, you can also eat some cooking properly, but don't put too much oil, after all, you have already eaten nuts for breakfast, basically one day. The fat needed by the human body has reached the standard.

So at noon, eat less fat, eat more fruits and vegetables, and eat some staple foods, such as rice, noodles and steamed bread.