First meal: 7 o'clock (breakfast): Carbohydrate: a steamed bread, bread and noodles (slightly larger). Protein: A cup of protein powder or two egg whites. Vegetables and fruits: bananas or apples. Nuts: 2 walnuts. Nutritional supplement: a tablet of vitamin C.

The second meal: 10 (extra meal): carbohydrate: a piece of bread. Protein: A protein. Fruits and vegetables: bananas or kiwis.

The third meal: 13 (lunch): carbohydrate: a big bowl of rice, noodles or jiaozi or rice noodles. Protein: Liver, beef, fish, chicken, tofu and seafood are all available (any choice). Vegetables: day lily, kelp, mushrooms, cauliflower, bean sprouts, spinach (any choice). Lipid nuts: cashew nuts 10.

The fourth meal: 16 (before exercise): carbohydrate: a piece of bread. Fruit: bananas or oranges.

The fifth meal: 17 (after exercise): protein: 1-2 spoonfuls of whey protein powder or 3-4 egg whites.

The sixth meal: 19 (dinner): carbohydrate: a big bowl of rice or noodles. Protein: Beef, fish, chicken, tofu and seafood are all acceptable (preferably stewed and steamed). Vegetables: day lily, kelp, mushrooms, cauliflower, bean sprouts, spinach (any choice). Lipid nuts: 2 walnuts

The seventh meal: 22 o'clock (extra meal): carbohydrate: a piece of bread (obese people don't need to supplement carbohydrates). Protein: A protein. Fruit: banana or kiwi.