Trying to lean out

If you want to lose weight, you need to consistently be in a calorie deficit. You can ensure you're in a deficit by putting your stats into MFP and using a food scale to make sure you're eating that number of calories. It doesn't matter for weight loss what specific foods you eat, though for your health and fitness you will want to get enough protein and fat. To preserve muscle mass while losing weight, you can strength train.

Keep in mind that you can't spot reduce fat. Weight loss will not guarantee that you'll lose fat around your midsection.

If you want to stay at the same weight, but reduce fat and build muscle, you should look into recomp.

Just go into a caloric deficit and hey presto. You can still eat grilled food. I eat rice every single day. and beef. Not a fan of gravy, but i'm sure if you log it accurately you can still enjoy it without going over.

The sad part of leaning out is that unfortunately, you have to eat less.

Go to tdeecalculator.net, work out your stats and the deficit you need to be on (it tells you everything), plug it into MFP. Don't eat back exercise calories because Tdeecalculator.net is not the same as the MFP calculations that factor exercise calories in.

Stick to what the calculator tells you. Have ONE "free" meal per week for mental health purposes. And just patiently watch the weight fluctuate all over the place but eventually come down. Use a tracking app such as Happy Scales to see the trend instead of freaking out if the scale goes the wrong way.