Breakfast from 7 a.m. to 8 a.m.: Carbohydrates: a piece of bread, steamed buns, flower rolls, or rice or noodles (slightly larger amounts). Protein: a cup of muscle-building powder, 2 egg whites; lipid nuts: 2 walnuts; vegetables and fruits.

: One banana or one apple; nutritional supplement: one Centrum tablet.

Extra meal around 10 o'clock: carbohydrates: a piece of bread or a steamed potato; protein: an egg white, protein milk; vegetables and fruits: a banana or a kiwi fruit.

Lunch around 12 o’clock: Carbohydrates: a large bowl of rice, noodles, dumplings, or rice noodles are all acceptable; Protein: Beef, liver, chicken, fish, tofu, and seafood are all acceptable (choose braised, stewed, or steamed); Fatty nuts:

A handful of cashews; vegetables: kelp, daylily, cauliflower, mushrooms, bell peppers, bean sprouts, spinach.

15 o'clock snack: carbohydrates: a piece of bread or a corn cob; protein: an egg white, protein milk; vegetables and fruits: a banana or an orange.

Dinner at 18 o'clock: Carbohydrates: a large bowl of rice or noodles; Protein: fish, beef, chicken, tofu, seafood (preferably stewed or steamed); Fatty nuts: 2 walnuts; Vegetables and fruits: and lunch

Similarly, the extra meal at 21 o'clock is similar to the extra meal at 10 o'clock.