I've lost 20 pounds this year and it was relatively easy (I was/am still carrying excess fat which is why it wasn't hard)
Breakfast: Protein Shake (2 scoops Metabolic Drive) w/ Kefir
Breakfast 2: 4 eggs (normally hard boiled)
Pre-training: Plazma 1 scoop
Post-Training: Protein Shake
Lunch: Fish (2-3 fillets) and a bag of veggies (I just use the microwavable kind for convenience at work)
Dinner: Meat + veggies.
If I needed extra calories I would eat a tuna packet or (when desperate) a Gatorade whey protein bar (it's basically candy).
From Jan - April I had zero bread. Zero deserts. Zero Soda. I think you get the idea.
I basically tried to get about 150g of Protein, less than 50 carbs, and filled in the blanks with fat.
I've since changed this up a bit, but that's how I lost the 20 pounds in 4 months.
As far as training goes, I lifted 4 days a week and tried to walk at least 5 miles. At no time did I feel overly hungry and my lifting didn't suffer at all. I even set a number of PRs.
Anyway, that is what has worked for me. You have to be consistent, though. I went a few weeks where the scale did not change. I stayed the course and the dial began moving again.
As of now, I've been sitting at 200 for about 3 weeks because I have been inconsistent with birthdays, holidays, etc...