Best meal plan is meal plan that fit into your lifestyle(taste, cost, preparation time, access) for 10+ years.

Personally I dont eat spicy food, it is not 'best' for me but could be 'best' for you.

I like turkey and all my friends n family dont, it is a syok thing sendiri.

I am not allergic to any food but I dont take daily product such as milk as much as people do because it will make my mucus thick and I dont like the feeling.

People say olive oil is good, but I dont like the taste. So I wont torture my taste bite to eat something I dont like to make my life miserable.

Only yourself know what's best for you by tweaking your meal from day to day.

Unless you're prepping, those small details like GI, doesn't matter, the big pictures and consistency does.

Due to time and cost constraints, my food consist of chicken, pork, vege, bread, rice, noodle, meehoon, whey and egg. Spice, milk, choco powder, sometimes coffee are things I use to tweak the taste of my food.

Low carbo, high protein. You can choose your food based on this criteria. Example, rice is no no.

Breakfast should be simple and light to start your day. The name itself indicates break and fast.  No specific meal plan but  here's a few example.

A simple bread and butter with coffee (no sugar), eggs on toast, yoghurt with fruits and etc. You can build your menu and rotate around so you won't be bored.

Lunch can consume slightly heavy cause you'll need energy to last your day. If you really want to take rice, take as minimal as you could and then veges and meat. Other meal like wan tan mee and soup noodle is okay too. Fried food and oily food is no no.

Dinner should be as light as possible. You can still go for soup noodle and wan tan mee. All and all, it's all about calories. If the input is lesser than output then you'll lose weight.

Where to buy cheap Greek yogurt in Malaysia?

And not to mention a lots of conflicting information