Along with food one really need to exercise at the same time. As far as the food is concerned you need to take intake of the calories, fats and proteins according to your daily routine and body weight. The people with lot more physical work would require more calories and protein. You can follow the below schedule:
Breakfast: Oats, Sprouts, juices
Lunch: eat veggies in salad before taking lunch. The lunch may include chapatis, vegetables, curd, rice etc.
Dinner: Always finish your dinner atleast 2 hours before going to bed. Light food is recommended in dinner, with 1 glass of milk.