Extra meal: a fruit.

Lunch: a bowl of rice, kung pao chicken or beef (within 100g), stir-fried, eggplant salad.

Extra meal: a cup of yogurt or a portion of fruit.

Dinner: porridge, cold cucumber and mapo tofu.

You can have a glass of low-fat milk before going to bed at night.

If you want to grow taller, you can't stay up late and ensure 8 hours of sleep. 23: 00-02: 00 is the golden time for growth.