A nutritious diet should be formulated according to personal needs and physical condition. The following nutrition recipes are suitable for ordinary adults for reference:

Breakfast:

Half a bowl of oatmeal (about 50g), 1 cup of milk (about 240ml), 1 egg, 1 tomato (about 100g).

Lunch:

1 bowl of steamed rice (about 150g), 150g steamed bass, 100g cold cucumber, 1 boiled eggs and assorted fruits (apples, grapes, oranges, etc. ).

Dinner:

Porphyra egg drop soup 1 bowl (laver 10g, egg 1 piece), stir-fried 150g, braised beef 50g, baked sweet potato 1 piece (about 150g).

This recipe is rich in protein, carbohydrates, fats, vitamins and minerals, and is suitable for most people. However, according to personal needs and physical condition, appropriate adjustments may be needed.