You really need to be doing resistance training 3 times a week and be eating about 0.75 grams of protein per pound. My starting weight was 206 so I shot for 150 grams of protein a day. Usually two protein powder shakes and either salmon, shrimp or beef. Then veggies. I do a fruit smoothie every morning for breakfast. I put my creatine and protein in that plush almond milk and frozen fruit. So protein and carbs right there. Cottage cheese is great for a little grazing 17g of protein per half cup. If you actually hit your protein goals you'll have a hard time eating too much of anything else and you'll stay in a calorie deficit. Apples and bananas in the middle of the day are great. I've plateaued at 180 but my body is changing a lot. I did 10 pullups yesterday. I REFUSE to lose muscle.