7: 00 -8: 00 Breakfast: Carbohydrates: a bread, steamed bread, flower rolls or rice and noodles can be used (slightly larger) protein: a cup of muscle powder and 2 egg whites; Lipid nuts: 2 walnuts; Vegetables and fruits: a banana or an apple; Nutritional supplements: good pills.

/kloc-about 0/0 meal: carbohydrate: a piece of bread or a steamed potato; Protein: One egg white, protein milk; Vegetables and fruits: bananas or kiwis.

/kloc-lunch around 0/2: Carbohydrate: a big bowl of rice, noodles or jiaozi or rice noodles; Protein: Beef, liver, chicken, fish, tofu and seafood are all available (braised, stewed and steamed). Lipid nuts: a handful of cashews; Vegetables and fruits: kelp, day lily, cauliflower, mushrooms, sweet peppers, bean sprouts and spinach.

15 meal: carbohydrate: a piece of bread or a corn cob; ; Protein: One egg white, protein milk; Vegetables and fruits: a banana or an orange.

18 dinner: carbohydrate: a big bowl of rice or noodles will do; Protein: Fish, beef, chicken, tofu and seafood are all acceptable (preferably stewed and steamed); Lipid nuts: 2 walnuts; Fruits and vegetables: same as lunch.

The extra meal of 2 1 is similar to that of 10. The above is from pqfitness.