This plan is suitable for people who want to maintain their health.

Many people don’t go to the gym to get big muscles. The purpose of this diet plan is to maintain muscle elasticity, improve muscle mass, and increase cardiopulmonary function. There is no need to replenish protein multiple times a day. Just use it once after training and before going to bed, and the amount does not need to be large. Ensure a balanced daily diet.

After getting up

A glass of water (300 ml) to quickly start the body’s metabolism

​Breakfast

2 eggs

250ml of milk

50 grams of staple food. Sweet potatoes, whole wheat bread, and oatmeal are the first choices for staple food

Chinese food

100 grams of staple food

No limit to vegetables

100 grams of meat, vegetables and meat should be less oily and less salty, and try to avoid fat meat

Extra meals

A serving of fruit to avoid being too hungry at dinner

After training

A spoonful of eggswhite powder

Dinner

100 grams of staple food

No limit to vegetables

100 grams of meat. Pay attention to less oil and less salt in vegetables and meat. The meat for dinner should be mainly fish, seafood, and skinless chicken.

Before going to bed

2 eggs egg white