A sliced toasted whole wheat bun or regular bread, a few slices of beef in sauce, a plate of celery mixed with walnuts, a bowl of oatmeal with milk, and half a bowl of cherry tomatoes.

Or one or two vegetable buns, a bowl of oatmeal_millet porridge, a poached egg, and a dish of five-spice boiled peanuts.

The porridge can be replaced with noodles in soup, such as tomato, mushroom and egg noodles in soup.

Buns can be swapped for egg-vegetable pancakes, eggs can be swapped for soy products or cooked meat, and vegetables and fruits can be adjusted to preference.

Breakfast is best made up of a combination of four food groups: cereals, dairy, vegetables and fruits with eggs. The amount does not need to be large, but the variety should be complete, and the ingredients are as diverse as possible. At the same time to natural food-based, as little as possible with barbecue, deep-fried, more steamed, stewed, boiled and other nutrients less destructive way.

Combining grains with a variety of vegetables, melons and fruits, a moderate amount of meat, eggs or fish, and reducing oil, salt and sugar.

Lunch to ensure that the basis of taste, there should be sufficient calories and a variety of nutrients, to eat more meat, eggs and other food containing high calories, more brain food such as fish, eggs, soy products, lean meat, dark-colored vegetables.

Don't eat too much for lunch, or it will affect your mental state in the afternoon.