A complete collection of scientific and healthy fitness diets
Breakfast at 8:00, 250ml of yogurt or milk, appropriate amount of fruits and vegetables, a cup of oatmeal or three slices of whole wheat bread, egg 4 (two whole eggs, two egg whites)
Extra meal at 10:00, two slices of bread and a glass of orange juice
Lunch 12:00, 150g of staple food, 200g of red meat, 200g of vegetables, appropriate amount of fruit
Snack at 14:30, two egg whites, one banana, 200ml of milk
Training 16:00,
Dinner at 18:00, 100g of staple food, 200g of white meat, 200g of vegetables, appropriate amount of fruit
Note: High protein, low fat, sufficient carbohydrates. Take appropriate amounts of vitamins and minerals, and drink plenty of water.
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