For the first few months I kept to a tight formula.
One cup of cooked oats porridge made with fat-free milk, a tablespoon of dried cranberries and half a sliced banana for breakfast.
One smoked chicken breast (about 125g) with steamed broccoli (lots of it) and salad greens dressed with fat-free yogurt and a teaspoon of basil pesto or mustard for lunch.
For dinner a chicken breast or grilled tuna fillet or canned tuna with broccoli and salad as before.
No sugar, no wheat, no alcohol, few carbs.