Hi thank for your query. I can see your BMI around 21. This is quite average.so u take normal calorie bases foods. Take 2000kcal/ day. 50% of this carbs 20% pro,rest fat.& supplement if need. Early morning rise .take water & start exercises. At 7 am green tea,biscuits. At 9 am B.F oat/dalia etc 100g.or chapati 2 PCs,dal,veg.or flaked,sweet, curd or sandwich or whole wheat breads, milk150ml,1 banana, 1 egg add.at 11am frut any two,soup,strew 12.30 launch rice 100g or haf chapati, dal,mix veg paneer vif vege or fish if non .curd 50g.3pm any two fruits. 6pm tea,biscuits, puffed rice etc ,50,g.at night 9 pm chapati ,4 PCs,dal,mix veg fish/paneer/sprouts based like tarka etc.salad all the meals.water 5 mins later meal.milk at. Bed time. Can change as per your family, available ity.