So then lets get straight down to Whole Food Plant Based pattern of eating that you can follow and sustain.
On Waking up:
30 to 40 mins later:
If you are the one generally low on energy munch some dates or an energy bar, preferably made at home. Also if you are doing an anaerobic workout it is recommended to have dates and sip some jaggery water as and when required. If you are doing an aerobic workout you can go ahead on empty stomach/pain water and tap into your fat reserves as fuel. But this should be done mindfully and gradually. Start with shorter workouts and then condition your body accordingly.
Orange, Amla, or Musambi Juice (Vitamin C) with a small tsp of Turmeric (anti-inflammatory) reduces DOMS (Delayed Onset of Muscle Soreness).
45 mins later (post shower)
It is best to start with Fruits; Eat to your hearts content. Just fruits, no honey, Yogurt, etc. Keep the fruits seasonal and add variety everyday. Alternatively you can have a smoothie using plain water or almond, coconut milk. The best thing about smoothie is you can add some powders based on Spirulina, Wheat-grass, Hemp, Flaxseed etc.
3 hours later: Brunch.
Complex Carbs; Millets, Whole Grains, with dhal, pulses, legumes, some greens. Ensure you don't overeat the grains but at the same time adequately eat the pulses/legumes for protein. Variety again.
Give a 6 hour gap (Intermittent Fasting)
Note: Intermittent fasting should be done with Medical Advise given your Health Condition. If you are someone with Blood Pressure, Sugar Level Issues and other health conditions please consult your doctor and take up intermittent fasting under supervision.