Share with you the main contents of my three meals a day:

Breakfast: an egg.

A bag of soybean milk

Two slices of whole wheat bread

Chinese food: working meal (no greasy dishes)

Dinner: milk

apple

In addition, drinking 8 glasses of water every day and 3 cups after getting up in the morning is enough to promote the peristalsis of the large intestine, produce defecation and help excrete defecation.