First, fitness, whether it is to gain muscle or lose fat, three macro nutrients are indispensable for three meals a day, and the intake of protein, carbohydrates and fat should be appropriate.

1, protein: skinless chicken breast, beef, all kinds of shrimps, all kinds of fish.

2, carbohydrates: pasta, potatoes, whole wheat bread, coarse grains, chickpeas, quinoa, buckwheat, brown rice and so on. If you want to lose weight, you should reduce your carbohydrate intake. You can't eat any carbonated water at dinner, but if you want to gain muscle, you should increase your intake of carbonated water, because carbonated water is a necessary guarantee for gaining muscle.

3. Fat: avocado, olive oil, salmon, etc.

Second, the suggested recipes are as follows:

1, breakfast is suitable for eating some easily consumed and absorbed food. Usually you can eat two eggs, drink a bag of milk and match a steamed bread, which is basically enough. People with conditions can eat a few nuts for breakfast. Although there is more fat, it doesn't matter if they eat some fat in the morning.

2, it is best to eat lean meat for lunch, chicken breast, beef, fish and shrimp can be, plus some fresh vegetables and fruits, you can also eat some cooking properly, but don't put too much oil, after all, you have already eaten nuts for breakfast, basically one day. The fat needed by the human body has reached the standard.

So at noon, eat less fat, eat more fruits and vegetables, and eat some staple foods, such as rice, noodles and steamed bread.

Extended data:

The way of fitness

1, fitness exercise can use all kinds of unarmed exercises, such as all kinds of unarmed aerobics, rhythmic gymnastics, bodybuilding gymnastics, and all kinds of resistance movements. You can also use a variety of sports equipment for various exercises, such as dumbbells, barbells, kettlebells and other weightlifting equipment, gymnastics equipment such as horizontal bars, parallel bars, ropes and poles, strength training equipment such as spring tensioners, pulley tensioners and rubber bands, and various special comprehensive strength training racks, as well as aerobic training equipment such as power bicycles, stair treadmills, flat treadmills and rowing machines.

2. There are many ways to exercise, including complete sets of unarmed bodybuilding; There are also light equipment gymnastics such as balls and sticks, which are mainly used for women's bodybuilding training to achieve the purpose of losing weight, improving body shape, improving flexibility and enhancing rhythm; There are many weightlifting exercises and other sports that can develop muscles in all parts of the body. These movements are mainly used for men and women to keep fit and develop muscles, and also for men and women bodybuilding training.

3. In order to keep fit, special training methods are needed. For example, when using barbells and other weightlifting equipment to do various movements, there are special requirements and arrangements in terms of equipment weight, action mode, number and frequency of arranged groups, action speed and so on.

Baidu Encyclopedia: Fitness