suggestion for right food at right time

Shen,

One should take 5 - 8 meals in a day. Typically you should have food every 2 hours to keep your BMR (Basal metabolic rate) high.

This way you would never be hungry and your tendency to store fat would decrease.

You can healthy snack in between like roasted channa, nutribar, High fiber biscuits, bhel, steamed or baked corn. etc

@ Shehnaz ,

One should eat 3 main meals & 2-3 healthy snacks. The gap should be 2-3hr btw one meal. By this way you can maintain ur metabolic rate but make sure you should choose healthy foods & it should be 1200-1500 calories in a day. Choose healthy snacks like steamed foods, high fiber biscuits, fruits, veg juices, puffed rice with veggies, buttermilk, lemon juice.