Low Fat, Modest Grain/Carbohydrate Diet to Manage Fat Accumulation

1800 calories
Breakfast: protein: 2 oz. turkey, 4 T. protein powder or 1/2 C. cott. cheese 100
  fruit: a lg. banana, a lg. grapefruit, or 1/2 a cantaloupe. 120
  nuts: 2 Tblsp sunflower seeds, almonds, walnuts 100
  juice: 4 oz. pineapple, orange, or other real juice 60
  bev: black coffee, regular or green tea  
Snack: starch: 1/2 cup (ckd volume) oatmeal or 1 Akmak cracker 100
  juice: 4 oz. real juice, add in more seltzer if desired 50
  bev.: green tea  
Lunch: protein: 3 oz. turkey, lean beef, chicken, or 4 oz. tuna 150
  starch: 1/2 cup kidney beans or cannelini, or 5 rye crackers 125
  veges: 2 lg. carrots, or 2 tomatoes and a green pepper 75
  bev: seltzer w/ lime or iced tea
Snack: nuts: handful of peanuts, walnuts, sunflower seeds 120
  fruit: a lg. peach, 1 c. pineapple chunks, or sm. mango 100
Dinner: protein: 5 oz. broiled fish, poultry, lean animal 250
  starch: 1 cup potato, green peas, winter squash, corn 150
  veges: 1 cup broccoli, cauliflower, spinach, carrots, etc. 40
  oil: 12 cashews, or ~1 T. flax seeds , or 2 tsp. olive oil 90
Snack: fruit: a medium orange or apple, or 2 sm. plums, or 2 kiwis 100
  dairy: 8 oz. skim milk or 1/2 cup no-fat yogurt 80
  Total calories:
1810
Extra munch: (starch: 1 qt. lite popcorn; 3/4 cup whole grain cereal 100)

Of course, metabolisms are different. Many people might need a 100-200 less or more calories. This is the ideal day. Once in a while you’ll have a glass of wine, or a dessert. That’s OK. This is just the core plan.
 

Low Fat, Modest Grain/Carbohydrate Diet to Manage Fat Accumulation

2500 calories, for 175 lb. men to use
Breakfast: protein: 2 oz. turkey, 2 T. protein powder or 1/2 C. cott. cheese 100
  starch: 2 slices whole grain wheat/rye bread 160
  veges: 3 lg. carrots, or 2 tomatoes and a green pepper 75
  fruit: a lg. peach, 1 c. pineapple chunks, or a sm. mango 100
  fat: 2 tsp. olive oil, 4T. lite salad dress., or 2 T. lite mayo 90
  bev: seltzer w/ lime or iced tea  
Snack: dairy: 1 c. live-culture no-fat yogurt or 2 oz. low fat cheese 120
  grain: 3 fig newtons, 4 ginger snaps, or 3 whole wheat pretzels 150
Dinner: protein: 8 oz. broiled fish, poultry, lean animal 400
  starch: 1 cup potato, green peas, winter squash, corn 150
  veges: 1 cup broccoli, cauliflower, spinach, carrots, etc 40
  oil: 12 cashews, or ~1 T. flax seeds , or 2 tsp. olive oil 90
Snack: fruit: a huge orange, 3 plums, a big apple, or 2 kiwis 100
  starch: 1 qt. lite popcorn, 2 whole wheat pretzels 100
  dairy: 8 oz. skim milk or no-fat yogurt 80
  Total calories: 2515
Extra munch: (starch: 1 qt. lite popcorn; 3/4 cup whole grain cereal 100)

Of course, metabolisms are different. Many people might need a 100-200 less or more calories. This is the ideal day. Once in a while you'll have a glass of wine, or a dessert. That's OK. This is just the core plan.