1st meal: 3-5 eggs ( without yellow ) + 2-3 slice bread ( pepperidge farm whole grain bread) ( I still do not prefer other so called whole wheat bread, they are fake) . You can replace with brown whole wheat bagels.

2nd meal: protein shake ( with the mix of oat meal and peanut butter ) , banana etc .

3rd meal : 2 cup cooked rice only and dal, tarkari , chicken. ( This meal is for us , Nepalese who crave for bhat and masu all the time but I prefer only 2 cups; not a binge eating )

4th night Meal: Fish ( cat or tilapia) grilled , any green vegetables , beans etc or beef or chicken ( all grilled)

You can Eat cottage cheese with any berries before going bed if 4th meal plan is not really satisfies you.

This is my meal plan that I made based on calory and protein that I need. You can always modify it depending upon your height and weight. You can check on websites to calculate and plan your own.