My exact diet is this
300 grams chicken breast
3 egg whites
1 whey protein scoop
4 brown bread honey peanut butter roasted sandwich
Dry fruits - 5 cashew, 5 almonds, 1 walnut, 1 date, 2 fig, 10 raisins, coconut piece
Half glass milk
4-5 spoon yogurt
Home food
Whole day 4-5 roti
Occational moderate junk food
Fish alternate days(4-5 months)
Dark chocolate 4 small pieces
Banana
Mausami
Multi vitamin with probiotics
Fish oil
2500 calories intake with shifting food items to fill in the calories surplus or calorie deficit according to what I am going for at that time of my life.