I need some help comming up with a diet plan...

It does not make sense to try to get all your nutrients from a single meal. A healthy diet plan (great for the heart, longevity, weight, etc.) is the Mediterranean diet.

It is really not possible to simplify it to the extent you are requesting. Some of the principles involved include:

—Getting your fats from monosaturated sources, such as olive oil.

—Eating smaller portions of meat than the American diet.

—Eating lots of fresh vegetables and fruits.

—Avoiding processed foods.

—Eating more fish, seafood, and poultry than red meat.

Im going for about 1/3rd of the necessary parts for dinner only.

i agree with the above. you have to cut out the packaged food and the fast-food drive-in desires. lost 20 pounds just practicing the above behavior. it is not about quick or fad dieting. it is about exercise and will power.

and it will not happen overnight. what took years to gain takes time to shed off.

there are some great cookbooks out there for dieters, id suggest going to the library :) or a bookstore to find one thats right for you!

Eating more fibrous foods will help you feel full longer and drinking a glass or two of water prior to eating will help. Portion control is a big one. Additionally, slow down when you eat and you give your stomach time to tell your brain that you are full.

I lost 42 lbs. over 8 months just by watching what I ate, counting calories, following my above advice, getting my ass up from behind the computer and doing something and laying off the beer.

I suggest you build your evening meal around baked, grilled or sauteed chicken breast or fish in some form (or tofu if you like it), plus two to three different vegetables (no butter! and preferably different colors) with a small serving of potatoes, sweet potatoes, brown rice or whole wheat noodles, and with fruit for dessert. Drink only water with your meal and remove the salt shaker from the table.

If you still aren’t losing weight, cut the portion sizes a little at a time until you are losing about 1/2 to 1 pound a week.

Avoid cheese, cream, fatty cuts of beef and pork, butter, alcoholic beverages, sodas, fried foods, and smoked meats. Also make sure that what you are eating tastes good to you or you will keep craving the stuff that does but that may have too much fat, sodium, etc. in it.

Lean protein = 1/2 your meal.
Green veggies of some kind= 3/8ths of your meal
Refined carbs, sauces, butter, etc = 1/8 of your meal.

As for vitamins.. can’t get a precise 1/3 of all your needs in one meal. Your best bet is a multivitamin at the start of your day. Taking vitamins later in the day works, I guess, but some of the B complexes can disrupt sleep somewhat.

The above I listed is just for dinner. Carb intake seems to benefit many by being primarly consumed in the morning (oatmeal, cereal, toast, etc) and tapered off as the day rolls on. A little protein with each meal is great, as it a serving of the healthy fats (avocado, olive oil, nut fats, or fish oils).

Fish. Steamed veggies. Whole grains.

It not that hard, if you want to. First, kill the simple carbs, that means fruits for three days, eat vegetables-no, not potatoes and carrots, whole grain crackers, brown rice. Drink 10-glasses water-that is hard. Have proteins like hard boiled eggs in the morning aand V8, tuna at lunch, chicken at night, all with greens or vegetables. Take fish oil three time a day, chromium picolinate, a multi vitamin, and CLA if you can afford it. After three days introduce more carbs, but keep the emphasis on protein, good fat then complex carbs. Also, it is vital you snack, quality snacks every three hours-never starve yourself. Exscercise in the morning if you can,walking, it’s crucial to get your metablism kick started in the morning. Absolutely, no caramel colored sodas, try tea before cofee-green tea is the best, but is nasty tasting. Reduce your salt intake, use the potassium half/half salt. Try this and if you don’t shed 2–5 pounds a week I would be surprised. But I don’t know your health situation so its best if you advise with your doctor.

Green tea isn’t nasty tasting!

I find that there are certain foods that fulfill me more than others: eggs, tofu, fish, and broccoli seem to fill me up the most, so I try to eat those more. Quinoa is also an amazing grain, that actually has more protein than carbs. Look into it, it is quite filling and tasty if you prepare it correctly.

Studies have shown that it isn’t what you eat, but how much you eat that makes you gain weight. According to my physical trainer, who is also a doctor, she says that based on a 2000 calorie diet, you should eat 1000 carbohydrates, 600 protein, and 400 fat. But I try to eat b/t 1500–1800 calories per day.

I would experiment and try to find out what you find to be most filling and satisfying. I love macaroni and cheese. I mix it with broccoli. I find it very filling, so although it is very cheesy, it allows me to eat a lot less during the rest of the day.

@Darwin it doesn’t if you make it right. :) I find it becomes bitter and yucky if brewed/steeped for too long.

@3or4monsters – Precisely my point. Green tea is a wonderful beverage.

sparkpeople?

Sparkpeople is an online site that offers free diet plan guides:
http://www.sparkpeople.com/