Breakfast: 1 egg, 300…400 ml milk. The staple food is casual but not fried. Preferably bread, steamed bread and the like.
Lunch: The staple food is a steamed bun, or 2-3 pieces of rice. Fish, chicken, beef and vegetables. Be careful not to use too much oil. You'd better eat it directly if you can cook it.
Dinner: chicken, fish, mushrooms and vegetables. The staple food is 2 Liang.
The most important thing is to add meals: a banana, an egg and a cup of yogurt at 4: 00 in the morning 10.
According to this diet, you can gain muscle by adding anaerobic exercise every day. Note that it must be anaerobic exercise, running and cycling. It should be a musical instrument.