Healthy Diet

Early morning: a cup of warm water with honey & lemon juice. This is optional & I skip it most of the time.Or eat a fruit or 1/2 a handful of dried fruits.

Breakfast: 2-3 slices of wholewheat bread with some sandwich filling cooked using less oil. Can have a cheese slice aswell. Or bread with 2 egg white omlette.
AND
A cup of fruit juice with very less sugar or a whole fruit or a cup of tea with low fat or skimmed milk. I prefer tea.
OR
wheat/corn flakes with milk.

Those who like oats can have it for BF. But I just hate oats.

Mid-morning: a fruit or fruit yogurt prepared at home without using sugar/sweetner.
OR
steamed vegs with a homemade dip(like yogurt dip with spices of ur liking)
OR
an egg white chaat
OR
Soup

Lunch: 1 roti, a small serving of rice. a bowl of dhal, rasam & lotsa veggies/greens, curd/buttermilk . all dishes cooked with minimal oil. Salad of choice with lowfat dressing(optional).
If u don't mind U can take 2-3 rotis(depending on the size of the roti) & avoid rice altogether. But no harm in eating rice .

Snack: tea with a slice of bread(wholegrain) OR 2 marie bscuits OR hommemade savory biscuits or small serving of sundal without coconut OR soya+veg cutlet(pan fried)-small size OR soya manchurian(withou frying soya-add less oil for cooking) OR steamed sweet corn with chaa masala/italian seasoning/just salt n pepper. OR a piece of grilled/tandoori chicken  OR Soup

Dinner(take before 8 pm): 2 rotis with a small bowl of dhal, vegs subzi & salad.
OR
wheat rava upma(brown variety) with lotsa vegs . curd.
OR
wheat noodles with lotsa veggies in it
OR
wheat pasta,elbows,macaroni etc with homemade tomato based sauce, steamed veggies. avoid cheese or just add a tsp of grated cheese.
or
Arisiyumm paruppu sadham/kitchidi/bisibele bhat/sambar sadham/veg biriyani & such. Use broken wheat instead of rice. dhal in moderation & lotsa vegs.

OR
Wheat Dosai with lots of veggie chutney

Thumbrule:
use less oil for cooking. max 2 tbsp per person per day.
Go for a walk(30 mins to 1 hr) or  yoga .Swimming, cycling, jogging and weight training can also be done. Good if u can do any one of these atleast 5 times a week. But make sure u r regular with it. Not like u do it for a week and skip the next week. I guess if we can eat atleast 3 meals a day without boredom, we should also be able to exercise with the same regularity. ;)
Take rice/wheat/dhal in moderation.
Use lotsa vegs.
Strictly no sweets,deep fried items. can have these maybe once in a fortnight or so.
 Eat sensibly even when u party.

Dinnerku kudithirukira list can be used for BF also.

serving size depends on one's height , weight & activity level. the serving size I've given here is for my body type & activity level. Thumb rule for serving size: Eat till u feel just enough... not until u r too full...

For more insight into diet, exercise, healthy lifestyle read "Don't lose ur mind, lose ur weight" by Rujuta Diwekar. Another of her book "Women and the weightloss tamasha" is also very very informative.