Basically you start with 1 cup and a half of Special K cereal for breakfast with your favorite low fat milk.
you can have a yogurt as a mid morning snack
Have a small side salad or half of a sandwich(preferably a wrap) for lunch with your favorite drink
you can have another serving of special k cereal or 2 cups of popcorn between lucnh and dinner.
For dinnerseason either a boneless piece of your favorite meat or fish with garlic italian dried seasonings and a tbls spoon of butter or olive il and either pan sear it or cook on the George forman grill, serve it up with some steamed vegies or a cup of rice, pasta or potatoes.
then between dinner and bed time you can have a yogurt or special k snack bar.
Do this and try to manage atleast i hour of physical activity through the day.