Have a healthy breakfast ( cereals or egg omelette, etc) ending with an apple or orange. In between, make healthy and quick salads in a tasty way; drink natural fruit juices; have a full lunch compromised of food items required all the nutritional elements; in the late noon, have a few wheat-crackers or yogurt- plain or flavoured with natural ingredients. For tea, have a bowl of fruits or fruit-salads with a full cup of tea. Before dinner, make a tasty sandwich filled with vegetables or eggs. Have a full dinner ending with warm milk which induce sleep better. 4 main meals should be large and extremely nourishing with 2 nutritious mini-meals in between. This keep you not only healthy and robust but also help you maintain and reduce your weight provided you add 30-45 mins regular exercise to your weight-loss regime.