Breakfast can be rice porridge, milk, eggs and bread. Pay attention to the food must be rich in carbohydrates, and you can't eat until you starve to death at noon.
1 cup of milk, about 350ML, about 5 meal packages, nutrition is basically enough for food and clothing.
For lunch, the most important thing is the balance between vegetables and meat. You can eat more red meat, or fish and vegetarian dishes can have more styles every day. Tomatoes and cucumbers are good choices.
For dinner, we should eat less meat and more vegetables.
Try not to eat greasy food for dinner. Try salad: shrimp, lettuce and tomatoes are all readily available ingredients.
The most important thing is to stay up late less, drink less beer and smoke less, and your body will naturally get better.