Because most posts so far have been about what not to eat, I will list 3 days of my normal menu for inspiration, and to see that we should not eat less to lose weight.
I lose about 2 pounds (1 kg) per week and eat around 1000-1200 calories a day (more or less, depending on the level of activity of that day and on how much I feel my body needs). 1000-1200 calories per day are not recommended for people who have a high level of activity. Here you can calculate how many calories you can consume per day depending on age, gender, height, daily activity and depending on how much you want to lose in a week.
Tip 1: If you do not have a grill, you can prepare any meal in a pan, using a non-stick one where you place no oil at all, or using spray oils.
Tip 2: Double the amount of vegetables you eat normally and subtract half the amount of meat. Vegetables have much less calories than meat. A healthy plate should look like this:
I replace the upper right quadrant with vegetables because I hardly ever eat potatoes, bread, rice, etc.
That being said, my menu looks like this:
Breakfast: 1 boiled egg, 1 hot dog (without the bread), 2 tablespoons cottage cheese, 1 quarter red bell pepper
Snack: 1 apple
Lunch: 1 serving grilled chicken breast (palm size), 250-300 grams of boiled frozen vegetables
Snack: 1 low fat yogurt
Dinner: 1 serving (about 300 ml) vegetable soup
Breakfast: 2 egg omelette loaded with vegetables
Snack: 1 banana
Lunch: chicken skewers (about 250 grams) with mushrooms, onions and peppers
Dinner: baked fish (about 150 grams) with mexican vegetables
Breakfast: 1 rice cakes with 2 teaspoons peanut butter and 2 teaspoons dietetic jam, 1 banana
Snack: 1 kiwi
Lunch: 1 serving grilled chicken breast, 1 salad made out of tomatoes, cucumbers, olives, onions (seasoned with 1 teaspoon olive oil)
Snack: 1 carrot
Dinner: Grilled chicken breast filled with mozzarella and peppers