Eat rice at noon and add two eggs.

You can't exercise for an hour after meals.

Then start exercising an hour after dinner in the evening, but first run to warm up. It's best to start exercising after sweating in Mao Mao, and don't eat protein powder. Every meal can be replaced by eggs. According to my weight, 60 kilograms, eat two eggs every meal. If I have a big weight or a good appetite, I can eat more.

Pay attention to drinking water at ordinary times to prevent getting angry and have more rest.

Wish you good health.