Meal 1
4 servings of Egg Beaters
with salsa
1 cup of oat meal
1 cup of water

Supplements: Multi-vitamin and mineral and EFAs

Meal 2
1-2 cups of low fat cottage cheese
1/2 cup of peaches
1 cup of water

Meal 3
1 Medium Size Boneless, Skinless Chicken
Breast, Broiled or Grilled
1 cup of mixed vegetables
A small portion of brown rice
1 cup of water

Supplements: EFA's

Meal 4
1-2 scoops of whey protein powder
mixed with water and a handful of berries

Meal 5
1 Salmon Fillet Broiled
with lemon juice and seasonings
1 cup of vegetables
1 cup of water

Meal 6 (1 hour before bed)
1-2 scoops of whey protein powder
mixed in water

500 mg of Vitamin C
400 mg of Vitamin E
1,000 IU of Vitamin A (Beta C.)
EFAs

This diet is pretty low in carbs. There are less than 200 grams of carbohydrates and there is over 200 grams of protein and are about 60-70 grams of fat. This rounds out to be 2400 calories. You can increase your carb intake.

I would weight train as if you were trying to gain muscle mass. I would don't do cardio, I don't need to do it. But if you must do at least 3 cardio sessions a week for 20-30 minutes. Drink a lot of water.