Beans: peas, edamame, etc.

Fruits: avocado, banana, durian, mango, etc.

Nuts/seeds: pine nuts, cashews, peanuts, etc.

Dried fruit: raisins, candied dates, dried persimmons, etc.

Bean products: yuba, braised dried bean curd, vegetarian ham, bean curd skin, etc.

Dairy products: flavored yogurt, whole milk, cheese, milkshake, etc.

Root vegetables: yam, lily, etc.

Snacks: cake, instant cereal, chocolate, etc.

Nut jam: peanut butter, sesame paste, etc.

Work hard on eating.

Bowls of rice can't be eaten, made into sushi, rice balls and other forms, and you will eat a lot if you are not careful!

Saraga nuts, egg custard and beef, white water and honey increase the energy density.

However, people who are fat eat vegetables, and it is still recommended to use the cooking method of quick frying. Adding cooking oil is also one of the easiest ways to increase energy.

For thin people, three meals a day is far from enough nutrition to gain weight, and it is difficult to meet the standard with three meals. So we need more meals here, that is, the concept of eating less and eating more meals. Of course, thin people need more meals.

Multi-meal means that three meals a day can be divided into 5~6 meals: breakfast, brunch, lunch, lunch, dinner and snacks. This can make your nutrition eat more balanced, eat more nutritious, and eat enough nutrition at ordinary times.

There are two ways for bodybuilders to take in nutrition: basic diet and supplements. Among them, the basic diet is the three meals and extra meals mentioned above, and tonic is the common muscle-increasing powder or something else.

As long as the nutritional sum of the basic diet and supplements reaches the standard (for example, 60kg of thin people eat 108g of protein, 360g of carbohydrates), your daily diet plan will be completed.

But there is a key point here: give priority to providing the needed nutrition through the basic diet, and supplement it through supplements when the nutritional intake in the basic diet is insufficient. Can you understand the meaning of tonic after reading this sentence? Tonic food is an extra supplement, not a meal!