This is what my personal trainer, who is also a nutrinaist gave us for weight loss:
Meal 1- Protein + carb + 500ml water
Meal 2 and 3 Protein + carb + veggie + 500ml water
Meal 4,5,6 Protein + carb + veggie + 500 ml water
Proteins are lean meats (chicken, white fish, turkey), 1% cottage cheese (3/4 cups), egg whites (1 cup) and whey protein isolate * she says to stay well away from anything soy white trying to lose as it affects your fat storage*
Veggies are 1 cup cooked or 1 1/2 raw, basically greens, peppers, tomotoes, zucchini, cucumbers, spinach
Carbs are Oranges, apples, berries, pupmkin, corn, beans, oatmeal, fat free greek yogurt, any 100% whole grains with nothing added (like whole whet pastas) brown rice. Measured as 1/2 cup cooked, or 1 peice of apple/orange
You avoid anything with artificial sweetners (natural stevia is the best), sugars, salt, fat. You can have 1/2 cup salsa, 2 tblsps of olive oil, sea salt, black pepper, and lemon/lime juice, white vinegar, 1/2 cup skim milk daily.
It works really well, but you have to be willing to plan ahead, and pre cook a lot, which I have issues with. But one of her clients went 100% committed to it and lost 156 lbs in a year, working out 4 days a week.