The first meal after waking up, when the blood sugar is already very low. Skipping breakfast will continue to consume body fat. Therefore, the breakfast of thin people must be supplemented with nutrition, including carbohydrates, protein, fat, vitamins and trace elements.

One pasta: bread, steamed bread, steamed buns, steamed cakes and steamed bread.

Dairy products: milk, yogurt, goat milk, cheese, double skin milk.

An animal protein: egg, beef sauce, duck liver sauce, quail egg, smoked fish and roast chicken.

Cold side dishes: fungus mixed with lettuce, shredded radish mixed with whitebait, cold mixed with three shreds, vegetable salad.

Step 2 add meals in the morning

The purpose of thin people adding meals is to consume more energy in order to accumulate fat, so you can add meals between breakfast and lunch, but not too much, so as not to affect your appetite for lunch.

For example, a fruit, a handful of nuts, an egg, a cup of yogurt, dark chocolate and so on. Both are ideal meals, and you can choose one as a meal every day.

3. Lunch

As a connecting meal in a day, the proportion of lunch in protein can be slightly higher, but it still needs comprehensive nutrition and diversified food types, so as not to affect the afternoon work and gastrointestinal digestion. Less but better is the best, and the best cereals, vegetables, beans, meat, seafood, eggs and fungi are all available. If it is the standard of three dishes and one soup, it is easy to achieve.

A bowl of soup: tomato and egg soup, laver and shrimp skin soup, three fresh bean curd soup, Luo Songtang, cream mushroom chicken soup, mushroom black-bone chicken soup, corn sparerib soup and fish head bean curd soup.

One green vegetable: Chrysanthemum morifolium, garlic broccoli, shredded Chinese cabbage, mushroom rape, straw mushroom pea seedlings, fried peas with Pleurotus eryngii, hot and sour Chinese cabbage and fried asparagus with Tricholoma.

A Meat dishes: braised pork ribs, braised beef, chicken wings with cola, beer duck, curry chicken, stewed mutton with carrot, dry fried yellow croaker, steamed bass, spicy shrimp and so on.

A semi-vegetarian meal: shredded tofu, shredded garlic, shredded fish, shredded green pepper, fried celery and dried green pepper, home-made tofu, fried diced meat and so on.

A staple food: the staple food at noon can be selectively enriched. Steamed bread, flower rolls, steamed bread and rice are the first choice for eating vegetables. You can also add some ingredients such as yam, pumpkin, corn and red beans to the rice to make miscellaneous grains rice, even noodles, jiaozi and fried rice. You can choose as long as you like.

4. Afternoon tea

In afternoon tea, you can have a cup, or a nutritious sweet soup with your favorite snacks, snacks and desserts, which is also a good opportunity to take in calories. But it is not recommended to eat junk food, such as spicy strips, instant noodles, fried skewers, mala Tang and other street snacks, which is not very hygienic and unhealthy.

Drinks: milk, yogurt, soybean milk, latte, mocha, milk tea, fresh fruit juice, hot cocoa, black tea, soybean milk, scented tea and green tea.

Sweet soup: milk stewed peach gum, tremella lotus seed soup, dried tangerine peel red bean paste, egg mash, longan red jujube soup, rock sugar stewed bird's nest, walnut sesame paste.

Snacks and desserts: cakes, egg tarts, puffs, eggs, bread, yolk cakes, snowflake cakes, flower cakes, gongs, snapper cakes, octopus cakes, beef jerky, seaweed, nuts, preserved fruits, shredded squid, cheese sticks, biscuits, wafers, potato chips, nut cakes and puddings.

Of course, so many delicious foods won't make you overeat. A drink or a bowl of sweet soup with a snack is enough. Eating too much will also affect the appetite for dinner.

5. main meal

As the last meal before going to bed, dinner should be light and easy to digest, otherwise it will hinder sleep at night. The dinner for thin people should be high in carbohydrates, vitamins and moderate fat and protein.

A bowl of porridge: millet yam porridge, glutinous rice red date porridge, pumpkin porridge, black rice red bean porridge, preserved egg lean meat porridge, scallop ginkgo porridge, beef egg porridge, mushroom chicken porridge, vegetable ham porridge.

A staple food with porridge: steamed bread, flower rolls, steamed buns, Chinese buns, vegetable steamed buns, rolled cakes, flour cakes, steamed cakes, jiaozi, wheat rice, pancakes, big cakes, rice noodles and sesame cakes.

A vegetable: the same as at noon.

Semi-vegetarian meal: same as noon.

Step 6 stay up late

Eating midnight snack is also a good way to gain weight, but it is not advisable to eat too much, so as not to affect sleep. If you are not too hungry, you can drink a glass of milk, eat two biscuits or a bowl of porridge, or eat a banana. When you are hungry, you can put noodles and a handful of vegetables in it. An egg is also very nutritious.