I went to a dietian in my home province and she gaVE me a plan to follow, 1 protein 1 dairy 1 starch and 1 fruit for breakfast, 2 protein 2 starch and 2-3 veggies at lunch, an afternoon snack of 1 dairy and 1 friut and supper consits of 1 starch 3 protein and 3 veggies, and an evening snack of 1 starch. The key with this plan is portion control, 1 satch is 1/3 cup of rice or pasta or 1 slice of ww bread, 1 dairy is 2/3 cup of fat free yougurt or 1 glass of skim milk, and 1 veggie is one cup raw or 1/2 cup cooked veggies. There are limitations as well , hamburger should be avoided and only lean metas, low fat dairy and low fat dressings chosen, as with all diet plans.