Stick with real foods whenever possible, that just means things that aren't man-made. Breads, pasta, cheese, energy bars, eat less. Fruits veggies, brown rice, some meat, eat more. Avoid liquid calories. No juice, coffee drinks (black is ok), smoothies, soda, gatorade... Sometimes they're ok but all too often it's just a quick thoughtless shortcut to adding a few hundred more calories in your daily consumption. Stick with water, add a dash of lemon for some zing, or flavored seltzer if water is too boring. Look for general ways you can change your diet that you can stick to. (like cutting out dairy, or pasta, or eating a raw veggie with every meal) knowing one meal plan is helpful but not really a life change that's easy to incorporate everywhere. Good luck.