A good diet consists of green vegetables, vegetables and daal. Brown rice with vegetables is the usual top and favoured by many athletes. Light steamed green vegetables as accompanying food to any dish. Light heated lentils, urid or chickpea is another. Added nuts n seed will give it a boost. Baajri or makhi roti over kank is more nutritional but hard to make. For breakfast the right porridge or oats is highly beneficial or natural grown cereal (weetabix, Shreddies) usually whole wheat.
What did I mean by right porridge? One that has no sugar and shows a high content of vitamins and minerals. In UK Ready Brek is a great example. Asda own brand, Ready Oats, is much tastier and low price.
Have this sort of meal three times a week where daal and sabjia are light steamed, no tadka then the body and mind will feel boosted, happy and energetic.