Meals will primarily consist of three parts, sometimes more.
Start with your source of protein. Depending on your individual needs, this may range from 3-9 ounces of some type of meat. Adjust your portions of the recipes up or down as needed. As a very simple rule of thumb, each meal should have a protein item the size of your palm or slightly larger.
Next, add the vegetables. You will want to shoot for 1/2 to 1 pound of vegetables at most meals. Yes, this is a lot! You will receive abundant nutrients this way, also you’ll remain full longer. When you first modify your diet, take a few weeks to ease into this quantity of vegetables to allow your body to adapt. Occasionally, you may eat fruit or root vegetables as well.
Finally, you’ll add some healthy fat. This will depend on your individual calorie needs, and on how much fat was in your protein source. With leaner meats, you will need to add more fat. This is your primary energy source, so don’t neglect this part! Your energy levels will be much more stable once your system gets used to running on fat for fuel. You will burn bodyfat more easily this way as well.
Drink water, not beverages containing calories. Avoid even diet or sugar free varieties, as research shows that these drinks still cause problems with blood sugar levels, keeping your body in a fat storing state rather than a fat burning mode.
Having a plan when you eat out will be needed. Occasionally, you’ll still likely indulge in your old favorite foods, and once in a while this is ok. If you eat out frequently, though – you’ll need a plan to stay on track. Build your meal at the restaurant taking into consideration the meal construction principals above. You will have to make substitutions in almost all occasions – drop the potato and ask for extra vegetables, for example.
Good luck! Remember that preparation and planning ahead is the key to good nutrition.