Hi Thanks for your query. First things you can go for good quality cereals,whole wheat, pulses,legumes, take soup,strew of vegetables in mid morning & evening both.take animal protein like milk,curd,yogurts, paneer, cheese, cream paneer, cheese, chikki,most important take all green vegetables except brinjal,less under ground more gourd family. All fruits citrus, semi solid ,solid daily 300gm min.fresh water,light warm foods no fast,junk oily foods always helpful. Take matstrd oil.
Need to consult proper dietician mail me your diet intake on email@example.com
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