Best plans to follow

Eat the foods you do like in appropriate quantities to fit your calories, whether daily or weekly. Each person has their own plan and it may or may not work for you.

For protein ideas, this is a great read: http://community.myfitnesspal.com/en/discussion/10247171/carbs-and-fats-are-cheap-heres-a-guide-to-getting-your-proteins-worth-fiber-also

You can have sliced turkey from the deli with low sodium. 2 oz has 60 calories and 13 grams of protein. Also, you can have chicken or fish. If none of the above, protein shakes

Eating fewer calories than you use a day. That's it.

Specific eating plans, aka, 'diets' have obscenely high failure rates for one simple reason. What happens when you reach your goal??? So many people follow various diets and have great success while on them, it's when they stop that the weight comes right back on. The only way to make weight loss permanent is to change your lifestyle, when your "normal" habits are maintenance at your goal is when the results are permanent.

Now, changing your lifestyle all at once is extremely difficult and nearly impossible to keep. Changing one thing at a time is easy. Make small changes and turn those changes into habits. Small changes over time add up to huge (and permanent) results, because they become your new normal.

Look at your diary over a week, see what can be changed to get you closer to your goals. Protien and not a meat-eater, legumes are great for that. Find a few recipes for various legumes that you like and incorporate them into your life.

If you can incorporate a daily protien shake into your habits, that's a great way to get more protien. Just make sure it's something that you are comfortable with on a regular basis.