Cut out the fast and junk food......
Cut out the soda......
Cut out the bread and pasta....
Eat lots of fruits and veggies.....
You don't need a diet plan to do this. Cutting out those groups alone will help you to lose weight.
Also some websites to look at...
http://www.weightlossforall.com/protein_content_from_good_source.htm
http://www.weightlossforall.com/food-calories-list.htm
http://www.johnberardi.com/articles/...on/7habits.htm