In general, I recommend looking at some of the diet plans that are out there (the non-liquid ones on T-Nation), as well as things like lyle mcdonald’s ultimate diet. In general, if you try to boost protein while dropping both carbs and fat, it will provide a dietary thinking challenge, and probably a calories reduction.
Also, it would be a good idea to work harder in the gym (or a hotels exercise room). Try to build a total body weight routine (either all one day, or splits). If you’re a noob at it, it won’t matter too which workout you grab, as long as it works most of the big muscles. Cardio would be fine, too, if that floats your boat.
But the cliche that fat loss is made in the kitchen not the gym is true.
As a newbie dieter, who travels a lot, a couple of minor suggestions.
it helps to quantify the goals. There are 3500 calories in a pound of fat. A 500 cal daily deficit would therefore lose that much in a week. There are approximately 500 cals in a McD’s double cheeseburger. So eat one less double cheese a day, and you’ve got yourself some modest but very sustainable weight loss.
It is possible to eat better (but not “clean”) at restaurants and fast food. Look at good diets for inspiration, then dig around nutrition data as the fast food place’s websites. For instance, a whopper, minus bun and mayo, with a side salad, isn’t a total disaster. Get creative and work at it.
Since you’re probably at a caloric surplus, view OJ and milk as “calories”, unless you’re short of vitamin C or calcium, which you probalby aren’t.