1, Breakfast: Whether we gain muscle or lose weight, we need to arrange breakfast reasonably. It's definitely not possible to skip breakfast. For friends who gain muscle, protein should be added to ensure muscle repair. So you can eat five boiled eggs in the morning, which can supplement the protein needed by your body and reduce the frequency of eating protein powder. It can also be paired with some steamed buns or steamed buns, which are alkaline foods and can help us improve the acid-base balance of the body.

2. Lunch: Lunch is the most important part of our three meals a day. When we have lunch, we should not only look for food that can make us feel full, but also rationally distribute all kinds of nutrients that our bodies need every day. It is suggested that muscle trainers can eat more lean meat, chicken breast or beef at noon, which can increase the tension of body muscles. Of course, staple food is essential. A bowl of rice is basically enough to support our daily carbohydrate demand. Eating more fruits and vegetables after meals can increase dietary fiber in the stomach and improve digestion.

3. Dinner: Through our breakfast and lunch diet, all the nutrients we need for a day are basically enough. So dinner can reduce the amount of food, but that doesn't mean we shouldn't eat dinner. It is suggested that you can eat a small amount of rice and a small amount of meat for dinner, and eat as much fruits and vegetables as possible. This will not only cause the burden of the stomach and indigestion, but also reduce hunger and improve physical function.