The right food for reducing and slimming

At first you have to decide between the carbohydrates, that you consume.
Potatoes, rice, pasta, cereals and grains are starchy carbs.
Most vegetables and some fruits are fibrous carbs.

It is recommended that the starchy carbs should be eaten in the morning hours and the fibrous carbs in the afternoon. If possible avoid refined sugar.

In general you should eat every 3 hours, because it is better to eat small amounts of nutrition throughout the dey. 7 - 8 small meals a day are ok.

If you do not have enough time to prepare you a meal you can also eat / drink a supplement (i.g. Proteine drink).
After 2 p.m. eat only protein, fibruous vegetables and maybe an apple.
Your prefered proteine source should be: tuna, chicken breast, turkey, any kind of fish, lean beef, egg whites and protein powder. Make sure you take enough vitamins especially in the morning.

This is an example on how the meals per day could look like:

Meal number 1: Breakfast
5-6 egg whites with small bagel or whole-wheat toast and fruit

Meal number 2
Bowl of rice or pieces of cheese with tomatoes or a protein drink

Meal number 3
Salad with one can of tuna or chicken breast

Meal number 4 - Lunch (last major carb meal)
Potatoes with yam or turkey and a protein drink or a vegetable soup with beans and rice

Meal number 5
Low-fat cottage cheese and an apple

Meal number 6 - Dinner
Fish or chicken with green vegetables or a large salad with baked potato and a fresh fruit

Meal number 7 - Snack
A handfull of nuts

In addition you have to drink as much water as you want during the day.