请提供一份适合大学生健身的食谱建议，要求如下：
1. 包含4个餐
2. 每餐包含主食、蛋白质和蔬菜
3. 每餐要有明确的能量值（以大卡为单位）
4. 食谱内容要具体，不能模糊
5. 将所有食物划分为3类：碳水化合物、蛋白质和蔬菜
6. 使用json格式输出
user
```json
{
  "meals": [
    {
      "meal": "早餐",
      "items": [
        {
          "category": "碳水化合物",
          "food": "燕麦片（50克）",
          "calories": 190
        },
        {
          "category": "蛋白质",
          "food": "鸡蛋（2个）",
          "calories": 140
        },
        {
          "category": "蔬菜",
          "food": "菠菜（100克）",
          "calories": 23
        }
      ],
      "total_calories": 353
    },
    {
      "meal": "午餐",
      "items": [
        {
          "category": "碳水化合物",
          "food": "糙米（150克）",
          "calories": 216
        },
        {
          "category": "蛋白质",
          "food": "鸡胸肉（200克）",
          "calories": 284
        },
        {
          "category": "蔬菜",
          "food": "西兰花（150克）",
          "calories": 50
        }
      ],
      "total_calories": 550
    },
    {
      "meal": "晚餐",
      "items": [
        {
          "category": "碳水化合物",
          "food": "全麦面包（2片）",
          "calories": 160
        },
        {
          "category": "蛋白质",
          "food": "三文鱼（150克）",
          "calories": 367
        },
        {
          "category": "蔬菜",
          "food": "胡萝卜（100克）",
          "calories": 41
        }
      ],
      "total_calories": 568
    },
    {
      "meal": "加餐",
      "items": [
        {
          "category": "碳水化合物",
          "food": "香蕉（1个）",
          "calories": 105
        },
        {
          "category": "蛋白质",
          "food": "希腊酸奶（150克）",
          "calories": 100
        },
        {
          "category": "蔬菜",
          "food": "黄瓜（100克）",
          "calories": 16
        }
      ],
      "total_calories": 221
    }
  ]
}
```
assistant