Breakfast 8:00, 250ml skim milk, appropriate amount of fruits and vegetables, 2 slices of bread, 2 egg whites
Extra meal at 10:00, a banana
Lunch 12:00, 150g of staple food, 100g of meat, 150g of vegetables, appropriate amount of fruit
Extra meal at 15:00, a glass of juice
Dinner at 18:00, 80g of staple food, 50g of meat, 150g of vegetables, appropriate amount of fruit
Bodybuilding food: whole grains, boiled potatoes, corn, oatmeal, apples, oranges, peaches, bananas, juice, various vegetables, beans, milk, yogurt, chicken breast, lean beef, fish, eggs (yolk removed)
Note: Don’t eat too much red meat such as beef, mutton, and pork. You can eat some fish, chicken (skinless) and seafood appropriately.
Drink less drinks: such as carbonated drinks, orange juice, etc.