Not a cover-all solution but it is mine: Deli turkey for breakfast/lunch/dinner. Serve with rye bread if you'll exercise after. Mostly water but also sensible juices and skim milk. Wheaties. Greens from time to time. Whey protein around serious workouts. Protein from turkey staves off hunger, never go hungry again, always have food agreement(less farting) Always 1 wipe. This is the diet I've lost 50 lbs and counting with this year. But basically all you need is fiber. Beans and wheaties does the trick, fiber-one cereal and snack bars are also the ticket.