Salmon or tuna.. veggies are raw if you want to really drop go light on the sauce and don't use rice use zucchini strings or thry have some rice alternative made from caukiflower... obviously chicken and veggies is always a good meal... I drink milk as well chocolate milk depending on how much I'm lifting. Good luck keep it up the biggest thing is just going and doing something once you start even if you puss out and only run a mile its better then nothing I find though once I get there and get working out I usually finish it