1, breakfast: 50 grams of wheat bread, 75 grams of milk cereal (the ratio of milk to cereal is 2: 1, that is, milk: cereal = 2: 1), and cold cucumber 100 grams; Dim sum (about 10): 50 grams of fruit, loquat is a good choice.

2. Lunch: rice 1 00g, scrambled eggs with tomatoes 200g (the ratio of tomatoes to eggs is also 21), rape100g; Dim sum: fruit 100g, pear is the best.

3, dinner: 200 grams of millet porridge. Shrimp mixed with spinach 150g (the ratio of shrimp to spinach ear is 10 1), and fried bitter gourd 100g.

4. Dinner in the evening: 200g of bread and 400ml of milk.