8:00 breakfast: 250ml skim milk, 1 egg, 50g cereal 10:00 extra meal: 1 apple, 3 egg whites, 100 ~ 200g vegetable salad 12:00 Chinese food:/. After exercise, you can add 200g vegetables: 50g cereal, 1 banana and 75g lean meat. Dinner: 50g miscellaneous grains rice, 75g lean meat and 200g vegetables should not be eaten before going to bed. If you can't insist, you can try Shuerjia, so you don't have to be so painful. The most important thing is safety and health. I believe you can. Success belongs to the persevering. Come on!