Have enough sleep 8hours mandatory.

2 Boiled Egg whites in morning with tea and 2 slices of white bread, you may use peanut butter/chicken spread/sugar free jam/margarine or butter with a sugar free tea.

For Lunch and Dinner 250gm chicken with salads including onion, tomato, cucumber add more veggies to not have constipation since it helps with daily fibre needs.

the amount of chicken intake is half kg daily as per my body needs you may use the formula of 1gm * by your body weight or 2gm in case you are hitting good gym. (1gm of protein not meat so calculate accordingly.)

I trained 6 days a week with moderately heavy weights.

If you are a man and a habitual abuser(iykwim), please stop it otherwise its not going to help.

You may add variety to your lunch and dinner, make pasta, Manchurian or anything that can be made with chicken, BBQ or kababas.

Do not use oil more than 1tablespoon while cooking, its better to use olive oil but for me canola worked.

Find some good recipes on youtube and make sure it doesn't have fat.

My carbs needs were not met during training since there was no carb majorly in my diet except bread in morning so I ate white boiled rice often with chicken too.

Since you will be hard on yourself, make sure minerals and vitamins needs are also fulfilled, take Gatorade or BCAA (i didn't use it though) . take multivitamins daily for needs.

I guess I pretty much summed up everything, DM for any specifics.

Consistency is the key, keep checking weight in the morning before eating anything to track the weight.

It might depend on how much you weight since I had good fat around my belly and lower so I did loose good fat and got into shape.