40-Year-Old Man's Weekly Health Diet Plan (Revitalizing Edition)

Principles: Light, warming, nourishing the spleen and stomach, boosting energy, no aggressive supplementation, not greasy.

Monday: Strengthen the Spleen and Improve Appetite

Morning: Millet porridge + Egg
Afternoon: Steamed Fish + Broccoli + Rice
Evening: Yam and Pork Rib Soup (light salt)

Tuesday: Boost Qi and Refresh Spirit

Morning: Oatmeal with Milk + Walnut
Afternoon: Chicken Breast / Lean Beef + Greens
Evening: Pumpkin Porridge + Cold Tofu Salad

Wednesday: Nourish Kidneys and Consolidate Foundation

Morning: Black Sesame Paste / Black Rice Porridge
Afternoon: Tomato Beef + Stir-fried Seasonal Vegetables
Evening: Shrimp Steamed Egg + Baby Bok Choy

Thursday: Protect Liver and Relieve Stress

Morning: Soy Milk + Whole Wheat Bread
Afternoon: Lean Pork Stir-fried with Celery + Seaweed Egg Drop Soup
Evening: Corn, Sweet Potato + Cucumber Salad

Friday: Strengthen Waist and Consolidate Qi

Morning: Goji Berries Soaked in Water + Egg
Afternoon: Lamb / Donkey Meat Stew with Radish (warm tonic, non-heating)
Evening: Vegetable Tofu Soup + Small Portion of Staple Food

Saturday: Cleanse Intestines and Reduce Burden

Morning: Fruit (Apple/Orange) + Yogurt
Afternoon: Multigrain Rice + Steamed Fish + Large Portion of Greens
Evening: Vegetable Soup + Small Amount of Chicken Breast

Sunday: Gentle Nourishment

Morning: Lotus Seed and Lily Bulb Porridge
Afternoon: Chicken Soup (light herbs, clear stew) + Greens
Evening: Light Noodles + Egg

Four Daily Must-Eat Items (Add as You Go)

1. Goji Berries: Soak in water or cook in porridge
2. Yam: Steamed, boiled, or used in soups for nourishment
3. Walnuts: 1-2 per day, for kidney health and brain boost
4. Black Sesame: For hair health, strengthen waist, and boost energy

Three Absolute Taboo Rules

1. No ice-cold beer or drinks
2. No late-night snacks or greasy, spicy foods
3. Do not overdrink alcohol or take random aphrodisiac medicines

坚持吃+睡+动一起，一个月精气神、体力、状态都会明显回来。