Every food that we consume provides our body with a wide range of nutrients, which helps us to have a healthy life. And, if taken in an accurate proportion with respect to one's own body weight, age and gender can also aid in weight loss.

Morning: While waking up, your body has undergone through a starvation period where there is no energy being supplemented through food that we eat. Carbohydrate and blood sugar levels are considerably low during this time. The muscles are also in a break-down phase at the morning time. Fats are known to be the concentrated form of energy, it also gets slowly metabolized. We should always keep this in mind and must have food as soon as we wake up.
One should consume a carbohydrate, protein rich diet with a blend of good fats.

Mid morning: Mid morning is the time when the blood sugar levels get recovered from the morning meal. One should always take care of the fact that the blood sugar level never comes down. So, a blend of quick and slow absorbing carbohydrates and proteins would benefit you in great deal. Milk has got essence of casein, the milk protein and amino acids. Milk has also got little essence of carbohydrates. Simple carbohydrates like fruits can also be taken at this meal.

Lunch: The body should be well balanced at this time. But this is again the second largest meal of the day. Sustained energy is needed to allow one to sail through the afternoon activities. Very importantly, one needs to keep the muscle out from the possibility of going into the breakdown phase.
Essentially, one must incorporate a lot of raw fibre at this meal. Cruciferous vegetables like cabbage, cauliflower and Brussels sprouts are high in fibre.