Dear Madam,
I am 26 years old, height 176 cm=5.8 feet, weight 85 kgs.
I used to weigh 73 kgs in March 2020 before the COVID-19 pandemic-induced lockdowns and rise of the work from home culture reduced the hustle-bustle of office.
I have bread and butter in the morning; a small quantity of rice, two chapatis and a small fish along with lentils and curry in the afternoon; and again bread with a curry or lentils at night.
After reading your previous answers, I have realised I am missing complex carbohydrates and proteins in my diet.
Could you suggest some examples of these sources of food that can help me reduce weight yet not keep me lost for energy as I also do workout. 
Regards,
Prayash Shirodkar

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