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How to eat three meals a day for fitness?
Breakfast: a piece of bread, a boiled egg, a piece of lean meat and half a tomato.

Lunch: two bowls of rice, a piece of beef, a fish, some vegetables and a bowl of broth (an apple an hour after meals).

Dinner: a bowl of rice, a piece of fish (or chicken) and some vegetables.

In the case of stable diet, vitamins and protein should be supplemented appropriately.