High-quality white meat is the mainstay, and red meat beef is the mainstay.

Vegetables can be supplemented more.

Fruits rich in vitamin C and low in sugar can be supplemented appropriately, such as grapefruit.

How to gain muscle and lose fat?

The proportion of three meals a day can be adjusted in a complementary way.

For example, the intake of carbohydrates is high for breakfast, and we can increase the protein and reduce carbohydrates for lunch.

Less oil and less salt is the production criterion.