A slice of orange with a white inner skin, half a grapefruit or other fresh fruit; Add one or two spoonfuls of yeast to milk, juice or fortified milk.

Look at personal preferences: one or two eggs, fried liver; A quarter or a half cup of wheat germ, unsweetened yogurt and undiluted orange juice, lean meat, chicken, duck and fish; Whole wheat cereal cooked with milk or milk powder

If the weight permits, add another slice of whole wheat toast.

Green tea or coffee substitute.

A vitamin a and vitamin d capsule.

Comprehensive vitamin B 10 ~ 25mg vitamin B6 is rich in bile and cellulose alcohol.

Vitamin c tablets, more than 250 mg.

Vitamin e capsules, more than 200 units.

2-3 tablets of calcium-magnesium biosurfactant.

Seaweed slices or other iodine sources.

Snacks in the morning and afternoon

1/4 or 3/4 cups of fortified milk; Or yogurt, whole milk, or fresh fruit.

lunch

Add one or two spoonfuls of yeast to milk, juice or fortified milk.

Half a cup to a cup of yogurt, served with fresh fruit or frozen undiluted juice.

Seafood, toast, chickens and ducks, lean meat, eggs or natural peanut butter.

Salads or cooked vegetables seasoned with oil or mayonnaise sauce.

If you don't eat yogurt, eat a cup (250g) of whole milk or skim milk.

Supplement nutrition according to individual needs.

dinner

Meat, fish, chicken, duck or meat substitutes; Broth or milk soup.

Cooked vegetables, including green vegetables such as beets, spinach or cabbage, are best seasoned with oil.

According to personal preference: mix salad with oil.

Whole or skim milk, yogurt or fortified milk.

According to personal preference: fresh fruit.

Tablets containing trace minerals such as magnesium, zinc, copper and cobalt; If it contains iron, take vitamin E for one day after breakfast.

Except vitamins A and D, other nutrients are the same as breakfast.

midnight snack

Fortified milk, yogurt or whole milk and fresh fruit, comprehensive minerals or other nutrients, according to personal needs.

The above recipes are for reference only. It lists all kinds of different foods, so you can choose what you like best and need most, and the rest are not demanding.