Okey, so if you got two early meals already, we came to the big one. The Midday Meal. Its nearly main source of all the things you need. So it have to be maximum healthy.

Amount Per Serving 200g – cooked!
Calories 218
Calories from Fat 15
Total Fat 1.6g
Total Carbohydrates 45.8g
Dietary Fiber 3.5g
Protein 4.5g

BROWN RICE:
1. Brown Rice is Rich in Selenium. Extremely high in selenium, an important trace mineral known to drastically reduce our chances of developing certain forms of cancer, as well as heart disease, inflammatory conditions and rheumatoid arthritis.
2. Brown Rice is Very High in Manganese. One cup of brown rice provides over 80% of our daily manganese requirements. This mineral helps the human body create the important fatty acids that make healthy forms of cholesterol. It is also beneficial to the health of our nervous and reproductive systems.
3. Brown Rice Holds Naturally Occurring Oils. These heart-healthy oils are naturally found in brown rice and can help the body reduce LDL forms of cholesterol.
4. Brown Rice Promotes Weight Loss. Because of its fiber-richness and ability to keep healthy bowel function, brown rice “keeps things moving” in a way that promotes weight-loss and metabolic function. After one bowl of brown rice, you’ll feel more full despite eating a smaller amount of food.
5. Brown Rice is a Whole Grain. Unlike white rice, brown rice has not lost its wholeness. Studies show that six servings of whole grains weekly can lower the creation of arterial plaque build-up and reduce chances of developing heart disease and high cholesterol.
6. Brown Rice is an Antioxidant
Most people associate antioxidants with blueberries and green tea, but many are unaware that brown rice is also a source of antioxidants.
7. Brown Rice is Very High in Fiber. Brown rice also contains the necessary components to stabilize digestion, prevent/relieve constipation and promote proper elimination/bowel function.
8. Brown Rice is a Slow-Release Sugar. Unlike stripped rice, brown rice can help keep blood sugar stabilized as it releases sugars slowly and in a sustained fashion. This makes it a better option for diabetics, as compared to white rice.
Basically, its THE BEST rice available.

==>We gonna need around . 40g ( before cook ) for people on weight lose diet and 100g for people who want to gain weight. <===

So we have the carbo base. We need now proteins. Let’s take Chicken breast, its so far one of the best source of proteins

Health Benefits Of Eating Chicken:
Chicken is a very good source of lean, high quality protein. Protein is an essential nutrient for growth and development and also plays an important role in assisting overweight and obese people in losing weight fast.
In older people, the proteins present in chicken also help against bone loss. Even 100 gm of chicken breast accounts for more than half of the recommended dietary intake of protein.
Chicken is a rich source of niacin, a B-vitamin that protects the body against cancer. A deficiency of niacin can be directly associated with genetic (DNA) damage. Around 72% of the daily niacin requirement of the body can be fulfilled by a four-ounce serving of chicken.
The trace mineral selenium is found in good quantities in chicken. It is an essential component required by many major metabolic pathways, which includes thyroid hormone metabolism, anti-oxidant defense systems, and immune function of the body.
Vitamin B6, present in chicken, plays a crucial role as a methyl donor in the basic cellular process of transferring methyl groups from one molecule to another, leading to the formation of a wide range of important active molecules. This process is known as Methylation. The availability of methyl groups is lessened due to the inadequacy of B6, which can result in damage to the blood vessels.
Vitamin B6, along with niacin, makes chicken a favorable food in supporting the energy metabolism of the body. Both these B-complex vitamins help the enzymes throughout the body to guide the metabolic reactions.
Chicken meat is a good source of phosphorus, which is a very essential mineral for the body. Phosphorus maintains the health of teeth and bones, and also ensures healthy functioning of the kidneys, liver and the central nervous system.

Amount Per Serving – 140g
Calories 258
Calories from Fat 93
Total Fat 10.4g
Total Carbohydrates 0.0g
Protein 38.3g

You need around 100g-120g ( after cooking ).

Okey, its small portion, so wee need something to boost it up. Vegetables like cucumber or tomatoes are highly recommended. But I prefer something else.  Green Peas is the answer!

Amount in around 150g
Calories 117
Calories from Fat 5
Total Fat 0.6g
Saturated Fat 0.1g
Total Carbohydrates 21.0g
Dietary Fiber 7.4g
Protein 7.9g

As you can see, its great combination of carbos and proteins. 150g and only 20g of carbos. I recommend about 50g to the meal. For mass gainers about 100g or even more, depends on calculations.