Breakfast: boiled eggs 1 piece, 2 vegetable packets, porridge (with cereal or other grains) (2-3 pairs), 500ml of milk (you can eat a small amount of beef and ham slices to ensure calories).

Lunch: rice (2-3 Liang), green leafy vegetables (2-3 Liang) and meat dishes (high protein and low fat beef, chicken and duck are best 2-3 Liang).

Dinner: rice (2-3 Liang, it is recommended to replace noodles), green leafy vegetables (2-3 Liang), fruits and vegetables (2-3 Liang).

Note: a glass of orange juice every day (to ensure sugar and vitamin C), less oil and less frying for the main meal, to ensure energy and calories. Eat low-fat or skim milk to ensure a normal diet and adequate sleep.

The "elliptical machine" in the gym is specially designed for people with knee injuries. It is recommended to try it with the least impact on the knee (about 1 hour 3-5 times a week, and increase or decrease it as appropriate).

The above recipes are for single person, and the food can be changed. Quantity must be strictly observed to be effective. (For reference only)