First, you MUST determine your RDI, as no diet will work until you understand how many calories a day you require!
To determine your daily intake, use the following formualas:
Protein = RDI * 0.4 / 4
Carbs = RDI * 0.4 / 4
Fat = RDI * 0.2 / 9
For example, if your RDI is 2000 calories, then:
Protein = 2000 * 0.4 / 4 = 200 grams of Protein a day
Carbs = 2000 * 0.4 / 4 = 200 grams of Carbs a day
Fat = 2000 * 0.2 / 9 = 44 grams of Fat a day
Some people may require 1-2 servings a day of Whey Protein powder mixed into foods or beverages to achieve the protein levels. Carbohydrates should mostly consist of complex carbohydrates and fiber from whole grains, vegetables and/or fruits, and not from sugar. Fats should come from healthy fat sources such as Salmon, Avacados, and nuts, not from animal fats and oils. Eat 5-6 times a day, with 3 larger meals and 2-3 snacks consisting of 200-300 calories each.