Breakfast: 1. 50g of unsalted, unsweetened raw nuts, including 13 almonds, 7 cashews, and 2 walnuts. 2. 100g of Greek yogurt from Wudao, containing 9g-11g of protein. 3. 200g of small apples to increase satiety (I also tried avocado, but it made the smoothie too thick, so I gave up). 4. 10 small blueberries. 5. 3g of creatine. 6. 10g of collagen peptides. Put all of the above into a blender to make a smoothie. One breakfast contains approximately 20g of protein. Dinner: Improved three times. The first time, I bought and made it myself, which was too time-consuming. The second time, I bought pre-made, frozen low-fat meals from Tmall, but the proportions were unsatisfactory, and the food wasn't fresh, so I gradually gave up. The third time, I ordered a personalized meal from a national chain of Malatang (such as Yang Guofu Malatang). This saved a lot of time, ensured freshness, and the proportions were satisfactory, almost perfect.