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)
(Purely Vegetarians replace egg with 15 gm. whey protein shake) 
Snack (11:00 am)-
Whey protein Shake(30 gm)+ 1 Apple 
Lunch (1:00)-
Whole wheat Chapati(3 pieces)/Brown Rice(50 gm)/Whole wheat pasta(50 gm)+2 Eggs(avoid yolk)+Green Salad+ Yoghurt(100 gm) (Fat free one) 
(If u don't take eggs go for lentils/beans curry)
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 (2-3 hrs before sleep)-
Should be the lightest meal comprising mainly of protein...
1-2 chapatis+Eggs/Beans curry + 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
(Purely Vegetarians replace egg with 25 gm. whey protein shake)
Snack(11:00)-
Whey protein(30 gm)+ 1 Banana +4 almonds
Lunch(1:00)-
Whole wheat Chapati(4-5)/Brown Rice/Whole wheat pasta+2 Eggs(only one with yolk)+Green Salad+Yoghurt (200 gm)
(If u don't take eggs go for lentils/beans curry)
Snack(4:00)-
Whey protein(30gm) + 1 Banana/Apple +4 almonds
Workout (5:00 to 6:00)- Refer the exercise routines..
Post workout(6:20)-
Whey protein(30 gm)+ 1 banana + 2 Whole Wheat bread slices + 5 almonds  
Dinner (2-3 hrs before sleep)-
Should be the lightest meal comprising mainly of protein...
3-4 Chapati +Eggs/Beans curry + Green Salad  
15 minutes Before bed-
a glass of warm Milk..