Morning (6 a.m.)
Any hot beverage, usually milk based such as tea, coffee, cocoa or plain milk.

Breakfast (8 a.m.)
This is the first solid meal for the day. Do not skip this meal. No work schedule is worth it. This meal provides you with all the nutrients that your body requires for the day. Both the quantity and quality of your meal are important.

Midmorning (10 a.m.)
You could have buttermilk, fruit juice, vegetable juice or occasionally solids such as fruits and biscuits.

Lunch (12 noon)
This meal replenishes the energy you have spent in the morning. Lunch should be the largest meal of the day. It is important that this meal be balanced and nutritive.

Afternoon (2 p.m.)
You could have a light drink such as barley water or coconut water.

Tea Time (4 p.m.)
Have a milk-based beverage that may include fruit or fruits along with milk. You can also have nuts, oilseeds, sprouts or snacks along with the milk. This meal is important because it keeps your energy level up till dinner. It is unwise to have a large time gap between lunch and dinner.

Dinner (7 p.m.)
Dinner needs to be lighter than lunch, but just as nutritive and balanced. Do not skip this meal. It keeps your system ticking for the next twelve hours or so.

Bed Time (9 p.m.)
You could have a hot milk-based beverage.