Diets don't work. If any one diet worked there wouldn't be so many registered dietitians, nutritionists, etc. constantly bombarding people with new studies, "super foods" and overcomplicating how to eat healthy...
Your diet shouldn't be over complicating. Here's a very simple way to look at fat loss. If you want to lose one pound of fat (3500 cal = one pound of fat) divide 3500 calories by seven days (= eating 500 calories less every day for 7 days) to lose one pound a week.
How many calories per day?
There is a formula you can use to help give you a guideline regarding how many calories you need to being losing weight.
Multiply your bodyweight times 15 calories. Then subtract 500 calories.
This will give you the approximate number of calories you must consume each day to lose one pound of fat in seven days.
1 gram of fat = 9 calories
1 gram of carbs = 4 calories
1 gram of protein = 4 calories
With the above information you can calculate the caloric content of any food.
I have provided you some of my favorite meals I consume to maintain a lean physique or lose weight. I follow the information above when I am counting my macros and for me I find this information super helpful and effective with my weight loss goals. After eating breakfast and lunch, I like to be super flexible with my dinners and don't really have specific meals that I eat consistently that I want to share with you all. The strategy I take with dinners is knowing how many calories I have left for the day and plan around that, this has worked for me and I have seen great results by simply understanding how many calories I have consumed before dinner.