Xiaohong is 20 years old this year and is 180cm tall. This is the height that many people dream of, but he is very thin. He is often said to be thin by his classmates and has a small belly! Below is his diet. Let’s see what’s the problem?

Breakfast: ham scrambled eggs + rice noodles

Lunch: Beef instant noodles + ham + milk tea

Dinner: Eat more at home

The coach took a look and found several areas that needed improvement:

1. Quit all processed foods, such as ham, diced meat, all meatballs, and all instant noodles;

2. Fried eggs are always better than scrambled eggs. The oil in fried eggs is on the outside, while the oil in scrambled eggs is both inside and outside;

Improvement methods:

1. Order mainly natural meats: chicken, beef, pork. The above meats are available in most places. The most important thing is to remove the fat before eating;

2. Eggs are mainly fried eggs and steamed eggs, and it is best to avoid scrambled eggs;

​Calorie intake

Xiaohong’s goal is of course to gain muscle and lose fat, so the calories are slightly higher than what he needs every day:

Total daily caloric consumption: about 2100 calories

Recommended daily calorie intake: 2400 calories

​Meal arrangements

Since Alex is a college student, his main daily activity is attending classes and he does not exercise much, so he does not need to consume too many carbohydrates. The proportions of the three major nutrient intakes are:

Carbohydrate 50%: 300g

Protein 25%: 150 grams

25% fat: 66 grams

As a college student, Xiaohong’s diet is relatively regular. Besides, every university has a free gym, so there’s really no reason to train more! Therefore, the following arrangement is based on his training at least three times a week, otherwise the extra calories will be converted into belly fat!

So the diet plan formulated for him is as follows:

Breakfast: Two steamed eggs + lean meat rice noodles (about 40 grams of protein and 60 grams of carbohydrates in total)

Between meals: a cup of sugar-free or low-sugar cheese + a serving of fruit (about 10 grams of protein and 30 grams of carbohydrates in total)

Lunch: Rice + vegetables (about 40 grams of protein, 60 grams of carbohydrates in total)

4 o'clock: Milk + bread (about 25 grams of protein, 40 grams of carbohydrates in total)

Post-workout: One serving of fruit (about 20 grams of carbohydrates total)

Meal: A piece of fish + rice + a lot of vegetables (about 40 grams of protein, 100 grams of carbohydrates in total)

You can also refer to the following main food supplements:

Protein foods:

Eggs

Chicken Breast

Salmon

Steak

Tofu

​Carbohydrate foods:

White rice (a bowl of about 50-55 grams of carbohydrates)

Rice noodles (about 42-45 grams of carbohydrates per bowl)

Potatoes

Sweet potato

​Cooking method:

Whether you are dining out or cooking at home, try to avoid deep-frying, using sauces and juices, and use less sugar and less seasoning. Even in restaurants, there are always healthier options. All you have to do is suppress your inner demons and don't let yourself choose delicious food!