Breakfast: 200-250ml yogurt or low/skim milk (liquid or powdered milk) +2 eggs (protein) +2 cubes of sugar+1 fruit.

Lunch: a bowl of rice+meat (chicken breast, fish and beef are all ok)+vegetables.

Dinner: a bowl of porridge (any kind, low sugar)+1 side dishes+appropriate amount of pasta, evening 1 fruit.

Note: You only need to eat 70% full for dinner. To help digestion, you can go out for a walk after dinner and eat fruit after you come back. If conditions are good, you can drink low-fat and high-protein milk before going to bed, and it is better to buy skim milk.