Lots of water, some skim milk - nothing else (really) but per Dr. Order I have a Vitamin Water when I get up (gout). In Summer I usually drink 140 oz of fluids/day not including food. Winter more like 115 oz.
Do away with bread/pasta/chips/Cheetos/potatoes/fries - instead whole grains, Ezekiel bread,
Eat when hungry - not by clock, stop eating before you are sated, drink water before meals
Typical day: (I'm 67 yrs old, 6' 8", ideal weight 240 - due to injuries/prescription drugs got up to 329 lbs 2/22 and got to 294 by 6/15/22, fell off the wagon and got back to 316 in 12/23, now at 282. Late summer hope to be down to 260-65. I can't run, but walk briskly on uneven terrain, do yoga, light weights, gardening, mowing lawn, etc.
breakfast: Alternate two
* Day 1: One slice Ezekiel bread (Flax) toasted with a light smear of avocado oil based mayo/bit of Gochujang, 1/2 an avocado, 3 cherry tomatoes sliced, light dusting of everything spice. 16 oz coffee (brewed medium/dark) with frothed skim.
* Day 2: Whole grain cereal, oat milk, blueberries/raspberries - about 10 ounces volume, 12-16 oz H2O - 16 oz brewed coffee w/ frothed skim.
lunch: mixed salad: greens full palm size, 4 baby carrots, mini cucumber or 1/2 stalk celery, 3 tablespoons of black or garbanzo beans (wet), 3 tablespoons of hummus or 1/2 of a chicken thigh (grilled low heat 9 min per side - cook up about 6-8 and freeze them in individual wrapping for later use)
snack? If having done more exercise than usual - 2 freshly shelled walnuts & about 10 blueberries
Dinner: protein: 4-5 oz of these: grilled fish/chicken/turkey burgers/tofu (never use processed meats - keep red meat like beef/lamb/pork to 2-3 times/month max). Veggies - usually two - tonight it was grilled zucchini, 1 corn on the cob - 4 min boiled; yesterday fiddleheads, grilled red peppers and onions; and some sort of grain - barley, quinoa, etc. no heavy starches.
In order to stay sane, about twice a month I'll make a lasagna, or Ossobuco - have eggs (ok), and bacon (at least microwaved) with grilled shallots and a slice of Ezekiel for breakfast. If I didn't have to worry about weight I'd eat a pile of starch every day.... bagles, french bread, Fried potatoes, mashed potatoes (with sour cream and 1/2 and 1/2)... so I know your pain.....