Skim milk (sugar-free soybean milk) 250ML-500ML.

Two slices of sliced bread with jam (2 small meat buns)

An apple or a dozen grapes.

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Or a small bowl of porridge, an fried egg and 2 slices of ham sausage. A little vegetable

Or a bowl of noodles with boiled eggs and vegetables.

Noon.

100g chicken breast

Salad leaf

A little salt and chicken breast salad.

Add a bun.

or

A small bowl of rice, boiled vegetables with a little oil, add salt yourself, and boiled shrimps in a small bowl.

evening

Steam some corn, pumpkin and potatoes.

Eat two steamed pumpkins and a corn.

A small bowl of porridge.

The weather will be fine the next morning

Eat the leftover pumpkin, corn,

Potatoes can be mixed with salad at noon

etc