Breakfast (7: 00 to 9: 00)

High-quality carbohydrates: sweet potato, corn, purple potato, oat, millet porridge, oat bread, steamed pumpkin.

High quality protein: milk, soybean milk, shrimp, yogurt, eggs, nuts and tofu.

Dietary fiber: broccoli, cucumber, carrot, apple, tomato, strawberry, kiwi.

Lunch (11:30-12: 30)

High-quality carbohydrates: purple rice, brown rice, miscellaneous grains rice, sweet potato rice, miscellaneous grains porridge, buckwheat noodles, pasta and oats.

High quality protein: chicken breast, lean beef, shrimp, fish, tenderloin, duck, seafood and tofu.

Dietary fiber: spinach, Chinese cabbage, wax gourd, bean sprouts, konjac, kelp, cauliflower and green pepper.

Meals (15:00- 16:00)

High quality carbohydrates: apples, cherry tomatoes, peaches, oranges, pitaya, blueberries and pears.

High quality protein: walnuts, cashews, kidney beans, broad beans, pistachios, almonds and pecans.

Dietary fiber: tomatoes, carrots, cucumbers, coffee.

Dinner (17:30- 18:30)

High-quality carbohydrates: purple rice, sweet potato, corn, miscellaneous grains porridge, buckwheat noodles and taro.

High quality protein: chicken breast, lean beef, fish, pork, duck and seafood.

Dietary fiber: tomato, wax gourd, lettuce, kelp, white radish, fungus.