1 corn (can be replaced with porridge made of various grains)

200 ml of milk

6 nuts (walnuts, pecans, macadamia nuts, peanuts. . . )

Extra food: a kind of fruit (the most convenient is apple)

Lunch: 2 pairs of vegetables (broccoli, spinach, pumpkin. . . )

Beef 2 Liang

3 two rice (about 3 bowls)

After-training meal: 1 banana.

200 ml of milk

6 nuts

Dinner: 2 potatoes (or sweet potatoes or something)

Two kinds of vegetables (more than two kinds)

Rice is two liang.

Fish (about 500 grams) can also be other meats (cattle, pigs, sheep, chickens. . . )

Extra meal: a little fruit

200 ml of milk

Eggs 1

The above are for reference only and can be adjusted appropriately, especially for fruits and vegetables.