You could give this very basic diet a try. Its worked great for me in the past, and it is easy to follow. It will be too high in starchy carbs for many people, but I found my body really needed a certain amount of carbs and I could still lose weight eating them:
Eat six meals per day.
With every meal have one cup of either fruit or veggies. Apples and berries are the best fruit choices.
The first three meals of the day have a serving of protein (I would usually have four ounces of chicken, a can of tuna, or six egg whites) and a half a cup of either of the following - yams, brown rice or oatmeal. Try not to eat any fat at this meal.
The last three meals of the day have a serving of protein and a serving of fat. I would usually have three whole eggs, four ounces of steak, four ounces of salmon, or a scoop of protein powder mixed with two tablespoons of natural peanut butter. I would also take some salmon oil capsules or put some flax oil on my salad.
Try to eat unprocessed foods as much as possible.
On top of this, you should probably pay attention to post workout nutrition.(On lifting days only)have a serving of Surge right after your workout.
Give this diet a try for a week and see how your weight reacts. If you are not losing, increase your cardio. Each time you plateau, keep increasing your cardio. Once you have increased your cardio to a point where you know you cannot do anymore, then start cutting back on the starchy carbs a bit.
This certainly is not the most scientific diet out there, but as I said, it really worked for me. I got down to 7% bodyfat on it once, (although I did not have any protein powder or peanut butter) only scaling back the carbs during the last month.
