prepare for balanced meals breakfast and dinner?

Answer 1

not much preparation is needed if you keep meals simple. you just have to have the right foods on hand.

breakfast:
3-4 cooked egg whites, serving of oatmeal, 1 orange or 1/2 grape fruit

dinner
fish or skinless poultry with steamed vegetables, small green salad

Answer 2

The question is a bit unclear.
I think you are asking how to balance meals?
if that is the question, then you should eat 4-6 meals a day, all balanced, smaller meals.
it is good for the health to eat small meals
It increases your metabolism.