The goal is to ingest less amount of food per meal. Many ways to go about it. This is what I did.
BREAKFAST (7:00 am)
Eat the eggs. No bread. Have a banana instead and fat free milk. I add a little splenda to my milk + Peets Cocoa (they have no sugar and the cocoa tastes very good). Eat fruits such as oranges (navel oranges are guaranteed sweet), grapes, strawberries.
Eat veggies, salad, dal(lentils) , fat free (Dannon Greek is a great fat free low sugar yoghurt). No chappatis (tortillas) or rice.
Similar to lunch. Add egg white/tofu for proteins
In summary, no bread, no chappatis(tortillas), no rice.