Hello Sir,
I understand your frustration. However, dietitians stopped handing out unpersonalized diet charts a long time ago when personalized medicine came on board.

To properly help you with permanent lifestyle changes to teach you how to eat and lose weight, become healthier and feel better takes a great deal of exchange of information and education regarding nutrition, portion sizes, and it is both easy and difficult at the same time.

Recipes are also not available for your personalized diet at the snap of your fingers. We must look at your likes and dislikes and how to exchange foods for somethingof equal nutritive value should the food you had planned become unavailable.

On our end we need to look at how you eat now for one day, all medications, all supplements, exercise habits, likes/dislikes, who cooks. . . the more I know about you and your current lifestyle the better I am able to help you.

If you would like, I have a specialist portal here at HCM you could sign up to see me and we can exchange one reply and three followups to get you on track to losing weight, eating healthier, exercising and learning about nutition. Just come through the specialist portal and ask for me. Kathryn Shattler, MS,RDN Some Indian recipes, nutrition information and such is available free on my educational site at www.pinterest.com/kathyshattler

Hello welcome to healthcare magic. Weigh gain is easy when compared to losing it. It will take time to lose weight so you have got to have patience and should have to follow a healthy diet and regular exercise.
Cardio exercise should be for 45min 6 times a week, like brisk walking, running, jogging, swimming. Strength training is very important to build muscle.it should be 4 or 5 times a week. Do abdominal exercises, crunches, squats, suryanamaskara. Remember it takes long time to lose fat in tummy.
Shall give you sample diet plan.

Early mng.. 1 cup green tea or luke warm lime water with out salt
Brkfst. 8am.. . Oatmeal or brown bread or egg white omlette with veggies or broken wheat upma or 2 idli with sambar + 1 fruit except mango, chickoo, banana, custard apple+ 2 egg white boiled.

Mid mng 11am.. 1 glass of butter milk and 1 cup of sprouts mixed with fruit salad

Lunch 2pm... big bowl of raw salad + dal + vegetable curry + 2 chapati or 1 cup of brown rice or ragi ball

5pm.. 1 cup of mixed boiled vegetables + green leafy vegetable boiled.

8pm.. grilled chicken breast

10pm .. 1 glass of butter milk or coconut water.

Drink minimum 3 lit water daily , have 6 to 8 hrs sound sleep. Dont take carbohydrate food after 5pm. Avoid junk foods, sweets, chocolates, ice creams, soft drinks, alcohol, deep fried foods. Follow this 3 month s then you can notice weight loss.
Good luck