It's simple. Whether exercising to gain muscle or lose fat, three kinds of macro nutrients are indispensable for three meals a day. Just eat protein, carbohydrates and fat in an appropriate proportion. Let me summarize the diet plan for you first: protein: skinless chicken breast (the chicken skin contains a lot of fat, and there is almost no fat after skinning, but the protein content is similar to that of beef), beef (the fat content is higher than skinless chicken breast, but it is healthy and rich in trace elements), various shrimps, and various fish (the protein content is the highest, and there is almost no fat, and salmon contains a lot of fat, but it belongs to unsaturated fat. Carbohydrates (when it comes to carbohydrates, you have to increase the GI value of the sugar index, which is about how many carbohydrates will be converted into sugar, and because sugar will eventually be converted into fat, people who lose fat or gain muscle should avoid foods with high GI value. Generally, the reverse side of food packaging will write the following carbohydrate content, which I wrote on French food packaging. I wonder if there will be any in China packaging: pasta (coarse grains, high-carbon water and high fiber, but it has an ultra-low GI value) and potatoes (the only healthy way to eat potatoes is to cook and steam). The so-called eating potatoes is because most potatoes are made into French fries, and the oil absorbed by French fries will make people fat, not potatoes, whole wheat bread, coarse grains, chickpeas, quinoa, buckwheat, brown rice and so on. If you want to lose fat, then reduce the intake of carbohydrate, and you can't eat any carbohydrate for dinner; If you want to gain muscle, you should increase the intake of carbohydrates, because carbohydrates are a necessary guarantee for gaining muscle. Fat (please don't be afraid of fat, of course I said don't be afraid of healthy fat, that is, unsaturated fat): avocado, olive oil, salmon and so on. Needless to say, all kinds of vegetables are basically good, especially broccoli, asparagus and cabbage, which is known as the king of vegetables. Fruit, high in sugar. . . Usually eat in the morning if you can. If you can't digest it at night, you will get fat. . . Generally speaking, it is about the same as an apple or two a day. I only eat berries such as blueberries, raspberries and kiwis. . . Xiaoling's other small pieces can be eaten, and junk food is not impossible, but we should pay attention to the quantity. Generally, the calories consumed by human body's basic metabolism should be above 1200 kcal, plus exercise, so in fact, the calories consumed by people in one day are still quite high. As long as you roughly calculate how many kilocalories you consume every day, and then compare the calories you consume the next day, as long as the former is higher than the latter, just make a phone call. He is nearly two meters tall and weighs about 125kg. He exercises almost every day. My calorie intake is basically above 3,200 calories, while my calorie intake is around 2,500 calories, so it is ok for me to replace 500 calories with junk food for the extra 700 calories, because the intake is still less than the consumption. Even if you gain muscle, you should pay attention to the calorie gap. Finally, how to eat, protein (mainly meat, of course, some vegetables such as asparagus and broccoli also contain protein) should eat three meals, but it is not necessary to take too much at a time, because the human body can only absorb about 35 grams of protein at a time, which is almost the amount provided by 150 grams of peeled chicken breast or 150 grams of beef; Carbohydrate, if you want to lose fat, eat less. Generally, you can arrange to eat only carbohydrates for breakfast. Eat more if you want to gain muscle, and it is best to eat high-carbon water food immediately after exercise. Just divide the leftovers evenly among each meal. Also, the healthiest way to cook is steaming, followed by boiling. Of course, barbecue is also possible. Just put less oil and turn it frequently.