Diet plan if you want to Cut Down(lose Weight)

 Adjust the times depending on when you start your day..
Breakfast (8:30 am)-
Skimmed Milk(150 ml)+ Oats(30 gm)+5 almonds
Whole Wheat bread (2 slices)+2 Egg Whites(avoid the yolk)
Snack (11:00 am)-
Whey protein (30 gm)Shake + 1 Apple 
Lunch (1:00)-
3-4 Whole wheat Chapatis/Brown Rice/Whole wheat pasta+100 gm of Chicken/Fish curry (avoid spicy and oily curries)+Green Salad+ Yoghurt (Fat free one) 
Snack (4:00)-
Whey protein (30 gm) +3-4 almonds
Workout (5:00 to 6:00)- Refer the exercise routines..
Post workout(6:20)-
Whey protein(30 gm)+ 1 banana
Dinner (8:00 - 2-3 hrs before sleep)-
Should be the lightest meal comprising mainly of protein...
2 chapatis+100 gm of Fish/chicken(avoid spice and oil) + Green Salad

Diet plan if you want to Bulk Up(Gain weight and muscles)

Breakfast(8:30)-
Milk(200 ml)+ Oats (50 gm) (avoid sugar)+6 almonds+1 Banana
Brown bread (2 slices)+ 3 Eggs whites + 1 egg with the yolk
Snack(11:00)-
Whey protein(30 gm)+ 1 Banana +4 almonds
Lunch(1:00)-
4-5 Whole wheat Chapatis/Brown Rice/Whole wheat pasta+100 gm Chicken/Fish curry(avoid spice and oil)+Green Salad+Yoghurt
Snack(4:00)-
Whey protein(30 gm) + 1 Banana/Apple +4 almonds
Workout (5:00 to 6:00)- Refer the exercise routines..
Post workout(6:20)-
Whey protein+ 1 banana + 2 Whole Wheat bread slices + 5 almonds  
Dinner (8:00 2-3 hrs before sleep)-
Should be the lightest meal comprising mainly of protein...
3-4 Chapati +100 gm Fish/chicken(avoid spice and oil) + Green Salad  + Yoghurt
15 minutes Before bed-
a glass of warm Milk..