How about eating two eggs at noon, eating something at night and drinking a box of milk before going to bed?

Judging from your fitness intensity, before I became a fitness instructor, when I was crazy about muscle training,

Morning: 6 eggs, 2 yolks, half a spoonful of protein powder+a whole wheat bread+a banana.

Extra meal: a fruit.

Noon: 250g beef+vegetables+a bowl of rice+a fruit.

Extra meal: a little nut+a glass of milk.

Before exercise: a banana

After exercise: 8 egg whites+a spoonful of protein powder.

Evening: two pieces of whole wheat bread+a glass of milk+a banana.

Before going to bed: a glass of milk