wow some cool answers here
It's not too terribly difficult.
Eat several smaller meals per day. You'll probably find yourself eating more volume but less calories overall if you dump all preprocessed food from your diet. Eat lean cuts of grilled/baked meat and veggies - simply steamed or fresh. Severely limit your intake of baked goods like bread and other foods such as pasta and what not. Eat a LOT of fruit and veggies. Some stupid diets tell you to lay off the fruits because of sugar, but they are stupid. You'd have a hard time to overeat on fruits n veggies.
Grill some tuna and asparagus and eat a salad with fat free, low carb dressing (something about 25 cals or less per tablespoon)... that's a great meal for me.
breakfast:
2 whole eggs
slice of low fat ham
low fat mozza
a little chopped onion, red pepper and mushrooms
sliced tomatoes
pan fry the meat and veggies, mix eggs in a bowl, pour into the pan, put a couple slices of tomato on top, put a small amount of cheese on the tomato, bake in the oven for about 10 mins at 400. Breakfast fritatta.
Snack:
Protein pudding - take some low fat jello pudding (1 serving is like 20 cals), mix in your favorite protein powder and some oatmeal, thin with a bit of skim milk or low fat sugar free yogurt... you want it to thicken up to regular pudding texture.. tastes good, very filling.
lunch:
bbq chicken breast
romaine lettuce or baby spinach
green and red peppers, red onions, steamed broccoli
flax seed oil and balsamic salad dressing
Slice chicken on top of salad, top with salad dressing
Snack:
Apple and some low fat cheese (mozza is my fave)
Dinner:
Grilled flank steak
Grilled asparagus, red pepper and zucchini
home made fruit salad for dessert (pineapple, strawberry, blueberry and fat free no sugar yogurt with a dash of vanilla and some sliced mint)
Snack:
Protein and fat shake... I like almond butter and chocolate whey powder mixed with a very small amount of water to give a really thick rich consistency...
When I am trying to stay healthy, I eat like this every day and workout 3-4 a week with heavy ass weights and skip cardio almost entirely. Maybe I'll throw in a couple low intensity early morning cardio sessions... no pop, no sugary drinks, no fruit juice, black coffee and lots of water...
It's not that hard and you are always full. You just have to plan your meals in advance.
Good luck.