It all depends what are you going for. means are bulking up or are you in your cutting phase. you have to adjust you diet accordingly. Plus you don't have to overload your self with proteins, carbs or fat. just eat enough to fulfill your body needs unless you are doing heavy and vigorous training. and you have to eat more through out the day to fuel your body. like 4-5 or 5-6 meals a day.
sources of proteins.
1. Green Peas - one cup of peas can contain as much as protein as cup of milk.
2. Nuts- All nuts contain both healthy fats and protein, making them a valuable part of a plant-based diet.
3. Beans - especially kidney beans
4. Tofu
5. Whey or casein protein powders.
6. peanut butter
7. Brown Bread with seeds.
8. Oats.
and you can mix and match everything from list like you can have oatmeal and milk with some nuts fro breakfast and you have 15-20g of protein right there. for lunch you can have beans,tofu,nuts and soem seeds with fruit smoothie 20-30g protein right there. you get the idea what i am trying to say !
Source of carbs
1. Bananas - They are easy to eat and digest and are loaded with fast-acting carbohydrates and bananas make the perfect pre- or post-exercise snack.
2. Berries
3. Brown Rice - very good source of carb.
4. yogurt.
5. Gatorade or powerade or any other sports drink.
6. Wheat bread- carbs and protien.
Do not eat too much carb because unused carbs will convert into fat so look out for your carb intake.
Vitamins and
minerals are important too eat lots and lots of fruit and drink lots of water. eat vegetables preferably boiled or steamed.
For energy you can have pre-workout stay away from energy drinks. If you dont wanna you pre workout powders just remember all you need is caffeine to keep you charged up so cup of black coffee before working out will do the trick. take it like 30 or an hour earlier. or cup of raisins they act as natural pre workout or banana with peanut butter. any with carbs or caffeine will work .
I hope this might help you with your question. If still something in your mind feel free to ask it away