Eat mainly protein.
Upon waking: whey protein isolate drink
1st meal: 2 eggs non fat Greek yogurt
Snack: oats n yogurt. Apple n banana
2nd meal: chicken breast, broccoli
2nd snack: whey protein iso drink
3rd meal: salmon or tuna with some vegetables
Before bed: casein protein drink
That's a typical day for me. Majority of calories is from protein. Some healthy fats to help burn fat. You should dl sparkpeople or My fitness pal. Plan your whole day ahead of time so it cancels out cravings and or last min bad decisions.