Judging from your height and weight, you are a little thin, so my recipe is just right for you!
Morning: a glass of milk, 6 egg whites (yolk). I only eat two and throw away the rest. It's a pity but I can't help it!
Noon: 5-6: Two rice, one dish with meat, lean meat, of course. If the exercise is small or the appetite is small, you can eat less. I have a huge appetite!
Evening: 4 two rice, 1 vegetarian dish and 4 egg whites!
Before going to bed: a cup of oatmeal with as little sugar as possible!
That is my recipe. It doesn't matter if the details change. Just make sure you have ten eggs a day, protein. I drink oatmeal before going to bed because I'm thin and fat!
Avoid by all means, you can't eat soy products if you eat protein, and these two kinds of nutrition will cancel each other out! Greatly reduce absorption!
Wish you success!