1, breakfast: wheat bread 50 grams, milk cereal porridge 75 grams (milk and cereal ratio is 2:1 that is, milk: cereal = 2:1), 100 grams of cold cucumber; snack (about 10 o'clock): 50 grams of fruit, loquat is a good choice.

2, lunch: 100 grams of rice, tomatoes and scrambled eggs 200 grams (tomatoes and eggs is also the ratio of 2 to 1), 100 grams of copious vegetables; snack: 100 grams of fruit, with pears as the best.

3, dinner: millet porridge 200 grams. Shrimp with spinach 150 grams (shrimp and spinach ear ratio is 10 to 1), and fried bitter melon 100 grams.

4, night meal: 200 grams of bread and 400 milliliters of milk.