Here are some ideas that I hope help. I've never studied diet per se so I can't help as much as I'd like.

Generally good to include protein in the AM in the form of beans or whey protein. This is good for sugar balancing, immune function and initiating detox with a little sulphur (cysteine). Protein provides "longer-lasting" energy.

Keeping all sugar to a minimum is usually a good idea so having fruit snacks earlier in the day avoids keeping you up or interfering with sleep.

If you're an A blood type, veggies are better utilized. If you're an O, protein intake should be at a higher ratio.

Gotta' go for now. I'll see if I can add more later.