Eggs, black sesame milk
One staple food: two pieces of whole wheat bread with cheese bacon or a bowl of chicken rice porridge or noodles with miso or steamed bread with meat.
Two kinds of vegetables: one is raw, such as cucumber salad, and the other is cooked, such as boiled spinach.
Breakfast is in the morning 10:00
A portion of fruit: such as apples, strawberries and blueberries.
Lunch time: 12:30
A bowl of brown rice
One dish, one meat and one soup: for example, tomato and mushroom soup, steamed bass, fried melon and fungus.
You can also choose potatoes such as sweet potatoes, and then eat them with soy milk, bananas, red beans, barley, jujube soup and steamed meat.
2:30 pm: a cup of yogurt.
Dinner: 6 o'clock.
A bowl of appetizing soup before meals: such as Luo Songtang or seaweed soup, with a little spicy or vinegar.
A bowl of brown rice or Lamian Noodles or a bowl of rice porridge.
Stir-fry all kinds of vegetables and meat: carrots, onions, potatoes, green peppers, pumpkins and beef.
It can also be directly replaced with vegetable and seafood baked rice, that is, rice is mixed with various vegetables and seafood (shrimp, seashells, etc. ) You want to eat it and bake it in the oven or microwave oven.
A glass of milk before bed
Such a balanced diet can ensure the stability of blood sugar.