(Breakfast: 8 o'clock)
Protein: Two eggs and a box of milk.
Carbohydrate: staple food 150G.
Meat: 100G (such as chicken breast and beef) fruits and vegetables: 150G (such as tomatoes with bananas and a little almonds).
Extra meal: 10: 00
Protein: Yogurt.
Non-staple food (such as bread and sweet potato) 200g.
A portion of fruit: for example, apples and bananas.
[Lunch: 12:00]
Staple food: 250G (such as rice and noodles).
Meat: 250G (such as lean beef, chicken and fish) Fruits and vegetables: 500G (such as spinach, carrot+banana apple+a handful of nuts).
Extra meal: 15:00
Staple food: 600G (sweet potato+bread
Protein: Two egg whites.
A kind of fruit: banana, apple, etc.
[Dinner: 18:00]
Staple food: 200G (such as rice and noodles).
Meat: 250G (such as chicken breast, beef, fish, etc. ) Fruits and vegetables: 500G (such as Chinese cabbage, carrot+apple banana+walnut).
Extra meal: 2 1:00
Staple food: 300G (such as steamed bread+potatoes)
A kind of fruit: banana, apple, etc.
Protein: A carton of skim milk.
Formulation arrangement reference 2
[Breakfast: 8:00]
Carbohydrate: miscellaneous grains or grains (200g)
Protein: Protein powder, one or two cups of egg whites.
Fruits and vegetables: bananas or apples.
Lipid nuts: 2 walnuts
Extra meal: 10: 00
Carbohydrate: A slice of bread or a steamed potato.
Protein: A protein.
Fruits and vegetables: bananas or kiwis.
(Lunch: 12:00)
Carbohydrate: rice (300g)
Protein: Beef, fish, chicken and tofu (200g).
Vegetables and fruits: kelp, mushrooms, cauliflower, bean sprouts, spinach, etc. (200 grams).
Lipid nuts: a handful of cashews
Extra meal: 15:00
Carbohydrate: a piece of bread or a corn cob.
Protein: Skim milk (250 ml)
Fruits and vegetables: bananas or oranges.
[Dinner: 18:00]
Carbohydrate: rice (250g)
Protein: Beef, fish, chicken and tofu (200g).
Vegetables and fruits: kelp, mushrooms, cauliflower, bean sprouts, spinach, etc. (200 grams).
Lipid nuts: 2 walnuts
Extra meal: 2 1:00
Carbohydrate: A slice of whole wheat bread.
Protein: A protein.
Fruits and vegetables: an orange