Recommended recipes for muscle-building breakfast: one scrambled egg (one egg or two egg whites), 226g low-fat milk, half a cup of grape juice (or other juice), a piece of whole-wheat bread. Main ingredients: This breakfast contains 300 calories and fat.

7 grams, cholesterol 215 grams, sodium 440 mg, carbohydrates 25 grams, fiber 4 grams, protein 24 grams, sodium 340 mg Other protein-rich foods: cheese, smoked fish Recommended recipes for lunch: a bowl of vegetable soup, a piece of lettuce

, a plate of chopped radish, a tomato, a chicken drumstick, and a sesame pancake. Main ingredients: This lunch contains 330 calories, 10 grams of fat, 80 grams of cholesterol, 1130 mg of sodium, 29 grams of carbohydrates, 25 grams of fiber, and 33 grams of protein.

grams, calcium 120 mg Other disease-fighting foods suitable for lunch: celery, berries, lemon, honeydew melon, grape juice Recommended recipes for dinner: sweet and sour tofu soup, fried celery, orange slices Main ingredients: This dinner contains 450 calories and fat

6 grams, cholesterol 0 grams, sodium 680 mg, carbohydrates 88 grams, fiber 11 grams, protein 12 grams, calcium 275 mg Other disease-fighting foods suitable for eating at night: milk, yogurt, cheese, canned fish, powerful calcium juice

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