Today is the second day of introducing the recipe. The recipe is as follows:
Breakfast: 1 small bowl of two rice porridge (10g millet, 30g rice ), boiled egg (1) 50g, mixed vegetables (30g shredded kelp, 30g shredded potato, 10g carrot) Snack: 7 cups of milk (200ml) + 10 peanuts.
Lunch: black rice (40~60g rice, 20g black rice), chicken liver with sauce (40g chicken liver), fried shredded tofu (40g shredded tofu, 20g sweet pepper, Tomato 20g), spinach carrot soup (spinach 60g, carrot 20g).
Snacks: yogurt 100g, orange (150g).
Dinner: multigrain steamed buns (40~60g wheat flour, 20g buckwheat flour), braised rapeseed with mushrooms (60g small rapeseed, 3 mushrooms), shrimp and winter melon soup (80g winter melon, Shrimp 30g, coriander 5g)
Recommended for a day: salt 4g, vegetable oil 20~25g, water intake 800~1500ml, boiled water is the best, no sugary drinks, video Time < 2 hours, guaranteed sleep for 10 hours, and 60 minutes of high-intensity outdoor exercise, such as long-distance running, swimming, sit-ups, pull-ups, etc.