Morning: 2 slices of toast+low fat milk.

Or brown rice slices (cereal)

Noon:?

Or 2 slices of toast+low fat milk;

Or ham sandwich+milk (coffee);

Or 2 slices of toast+milk;

Or fruit salad;

Or tuna sandwich+juice;

Or no bread 1+ milk;

Or bacon (tuna) sandwich and low-fat milk.

At night:

2 pieces of buckwheat toast+milk;

Or apples;

Or brown rice slices (cereal);

Or boiled eggs 1+ low-fat milk;

Or toast 1 slice+low-fat yogurt;

Or 2 pieces of buckwheat toast+milk;

Or no bread 1+ low fat milk.

Exercise before going to bed:

Lie on the bed, bend your knees with your feet (the soles of your feet should be on the bed), lift your hips and stop for about 3 seconds, then put them down and do it 50 times.

Or stand up straight at attention, raise your right foot backwards, keep your heel close to your hips, and raise the other heel as high as possible. Change feet after 3~5 seconds, and continue to repeat the action for 30 times.