As per the rule for the morning meal is you should remember two main keywords and those are “protein” and “carbohydrate”. In the morning it is like a must and you should take both of it because it’s so essential to your body and for a examples of protein rich foods you can take raw nut-butter, cottage cheese, organically raised eggs, fish and etc. and in other hand for carbohydrate you can take oatmeal and also fruits.
This meal also try to take the carbohydrate and proteins which will help your body a lot you can use some your own food style in this. For example you can take fish or chicken with nice veggie and salad which can healthy and at the same time tasty too.
Your last meal you can make things interesting and also try eat not too much too because it also can affect the body negatively. But there no need much strict on the supper so you can get some healthy recipes and can able to adjust according to your need where it’s fits into your taste.
for example a meal that i will prefer is salad with ground-beef and tomatoes together with brown rice, guacamole and also lettuce.
To your day to be effective you will have to have take continues and regular snacks throughout the day to support your body to burn any excess fat.
So you should some snacks which can taken during the free time or when you’re hungry. My example for this is almond butter with apple and also mix of nuts with dried fruits.