Table 2.

Participants' meal plan during the experiments.

	Control week			Intervention week
	Staple food	Dish	Drink	Staple food	Side dish	Drink
Day 1 Sat	White bread	Hamburg steak with mixed greens	Protein milk	Legumes-based noodles	Hamburg steak with mixed greens	Water
Day 2 Sun	Japanese Rice	Salt-grilled mackerel with mixed greens	Protein milk	Legumes-based noodles	Salt-grilled mackerel with mixed greens	Water
Day 3 Mon	Udon noodles with raw eggs	Grilled beef	Protein milk	Legumes-based noodles with raw eggs	Grilled beef	Water
Day 4 Tue	Japanese Rice	Simmered flounder with 4 side dishes	Protein milk	Legumes-based noodles	Simmered flounder with 4 side dishes	Water
Day 5 Wed	Udon noodles with raw eggs	Grilled beef	Protein milk	Legumes-based noodles with raw eggs	Grilled beef	Water
Day 6 Thu	White bread	Hamburg steak	Protein milk	Legumes-based noodles	Hamburg steak	Water
Day 7 Fri	Japanese Rice	Simmered flounder	Protein milk	Legumes-based noodles	Simmered flounder	Water