Can you provide a sample diet for a man of average weight? For the average man who has no medical issues, a good diet could be like:
Breakfast: Some complex carbs like oats, nuts, and eggs
Lunch: Meat/dal/paneer with rotis, and some curd
Dinner: A cup of veggies like cauliflower/broccoli/spinach, meat/paneer with some rotis
And 1-2 snacks of nuts, curd, fruits, or chicken/fish sandwiches.