2 words: Fruit and Fiber (OK three). Replace weekday lunch with 3-5 fresh fruits: Banana, apple, pear,grapes, orange, melon, grapefruit etc and one serving of dietary fiber (about 2 Tspns dissolved in an 8 oz glasss of water). Drink the fiber first then eat the fruit for the obvious reason that fruit tastes so much better. When you must eat lunch out, drink the fiber before.
Rules:
Never drink calories unless they have alcohol in them and are thus comsidered therapy, not food.
Never drink your fruit unless as above somebody has spent a lot of time, science and art turning it into wine.
Never skip a healthy breakfast, cereal, eggs, fruit, no meat, no refined sugar, no donuts, coffe cake, muffins etc
No snacking between meals (fruit is OK)
Make sure that dinner is everything you want it to be, every night, as long as you want red meat no more than once a week and vegetables and salad are included!
Make Fish twice a week, make a vegetarian meal twice a week (should not be too hard for an enterprising foodie) and round it out with poultry and pork.
Finally, enjoy some form of exercise every other day of which 3 out of 4 are cardio.
You will lose weight, your bad colesterol will go down, the good will come up, you will feel great and you will still look forward to a great dinner every night!