Drinking "a cup of soybean milk+a few slices of whole wheat bread" or "a cup of soybean milk+steamed stuffed bun" in the morning will not gain weight. At the same time, soybean milk will increase progesterone in the body and promote endocrine, especially for women, and occasionally eat an egg. But eat at most two eggs a week, because there is more cholesterol in eggs, so eating less can supplement nutrition.

Just eat normally in the restaurant at noon and eat some rice and stir-fry

Have a bowl of porridge and a half dish for dinner.