shorir komanor jonno simple diet plan niye advice chai

Assalamu alaikum bhai ra, ami IT support er kaaj kori Gulshan e, ar recent e office er bosha-boshi life e weight onek bere geche. Tai ekta simple ar follow kora jaay emon diet plan niye apnader advice chai. Daily office rush, Pathao dhora, raat e late kore bari jawa ei lifestyle e kon type meal plan maintain kora bhalo hobe bolen? Breakfast e ki rakha uchit, ar lunch e light khawar option ki hote pare? Iftar type light snacks raat e khawa ki bhalo, na completely avoid kora uchit? Apnara jara healthy diet maintain koren, kindly practical tips dien, inshallah try korbo follow korte.