Before continuing, I wanted to comment as an example (2) what I ate yesterday and (breakfast / lunch or dinner) that it was oatmeal with milk with avocado bread for breakfast, a pork chop with rice and broccoli salad for lunch and oatmeal with milk a bread and butter for dinner, not much food, right? Before continuing, I recommend that you analyze what I ate and tell me in the comments what is wrong and what is good.