So far I've lost over 50 kgs the old fashion way - by eating foods with low energy density and restricting those with high energy density to rare treats.
In practice, that meant lots of vegetables. I love bread, but changed to high-fibre rye and ensured it was never eaten with just a thin no-fat spread but instead was part of a main meal. My main strategy has been to eat combinations of food that stop me getting hungry too soon and raiding the fridge for snacks. Whatever I cook, I don't use oil or sugar in it.
I generally boil or steam enough vegetables for a few days (placed in containers in the fridge). I shy away from potatoes and corn, but instead use fibrous vegies such as string beans, carrots and onions; cruciferous vegies like brocolli, cauliflower and brussel sprouts, and leafy ones like cabbage and silver beet.
I try to have protein in 2 meals a day. Low fat meats such as basa fish (about 330 Kj per 100g) and lean kangaroo (400 Kj per 100g).
For desserts I have fruit and chilled no-fat yogurt (220 Kj per 100g). If possible I mix in vegetables with the fruit to dilute the sugar content. For example, I'll stew up either apple and choko, or apple and rhubarb.
I "assemble" most of my meals from the above building blocks.
Breakfast: (1500 Kj)
50g Muesli (a mixture of rolled oats, oat bran, wheat bran, carob, psyllium husk, slippery elm powder, raisins) with oat milk.
Lunch: (2000 Kj)
3 slices wholemeal rye bread with 1 serve canned salmon, 1 slice cheese. The cheese was a treat, I restrict myself to no more than one slice per week.
Tea: (2400 Kj)
2 slices wholemeal rye bread, 1 basa fish fillet, boiled vegetables (string beans, carrot, cabbage, tomato, onion).
Snack: (600 Kj)
250g no-fat yogurt
Tomorrow will be similar:
Breakfast: Rye bread, vegetables, 2 eggs
Lunch: 1.5 serves kangaroo steak in a spicy simmer sauce (caution: many brands, especially the Indian dishes ones are loaded with fat) plus vegetables
Tea: Will be eating out
Snacks can be healthy. I like crispy rice or water crackers with smoked mussels (packed in sauce, NOT oil). 12 crackers and one tin of mussels amounts to only 1000 Kj.
The above regime has been in place for the past two years. The trick, for me, has been to ensure the selected food always sates. It simply won't work if you're always hungry.
I hope that helps give you a few ideas.
Striving to improve in every way possible.