Breakfast: whole wheat bread is appropriate (rice and noodles can be used instead according to taste, and the key is to have enough. The same below), 2 egg whites, a few slices of lean meat, 1 cup of milk, 1 apple.

Chinese food: a large piece of chicken breast or lean red meat, 1 dish of vegetables, 2 liang of rice.

Training meal (20 minutes after training): 1 banana, 1 cup of yogurt or soybean milk, and a few biscuits (taking supplements such as protein powder is also in this period! )

Dinner: Appropriate amount of fish, shrimp and some bean products (such as tofu). You can also eat it at noon), 1 whole wheat steamed bread, 1 dish of vegetables.

Before going to bed: a small cup of yogurt or soybean milk, 1 small fruit (you can eat it 1 hour before going to bed).

No harm to the stomach. I'm afraid cool fruit can be cooked and eaten.