Avoid frying as much as possible - bake, grill, boil, or broil. Whole wheat bread, brown rice, pasta, couscous, bulgur, other grains. Avoid mashed potatoes, French fries, hashbrowns. Add dried beans to your diet. When preparing, avoid oil and fat.
Beans are a great meatless meal.
Substitute 2 egg whites for every 1 egg in a recipe. Moderation is the key word here. One 12 oz. beer,or One 5oz. 80-proof distilled spirits is within reason. If you do not drink, don't start.