Breakfast, can be porridge, milk, eggs, bread, attention to eat must be rich in carbohydrates, can not be hungry at noon to the death to eat.
1 cup of milk, about 350ML, meal packet 5 or so is basically enough nutrition, enough to eat.
Lunch, the most important thing is to have a balanced diet, (more meat) you can eat more red meat, or fish, vegetarian dishes every day can be more styles, tomatoes, zucchini, etc. are good choices.
Dinner, you have to eat less meat, more vegetables.
The evening meal, try not to eat greasy food, you can try salad: shrimp, lettuce, tomatoes, etc. are readily available ingredients.
The most important thing is to stay up less late, drink less beer, smoke less, the body will naturally be good!