Good question. What I recommend you try to do is:
A general strategy... Eat frequently, but in smaller portions. You don't need to necessarily include portion sizes in your posted meal plans, but understand that caloric intake sets metabolism. And, the amounts of glucose in the blood affect the way the body deals with the calories. So a steady intake of reasonable calories will keep the glucose/insulin spikes at bay, thereby reducing fat storage. And, it will also help to quell the gnawing appetite.
Sustainable
I would like you to try eating in a way that will be sustainable after the contest is over. But the best diet is no longer a mystery. You can google and find loads of information on diets, meal plans, recipes. And when you find something great, by all means, please share it by posting a comment!
Eat Your Veggies
In general, try to eat a lot of vegetables, fruits, and reasonable lean protein portions (think the size of the palm of your hand). To the extent that you can stay away from fatty foods, do so.
Drop the Processed Foods and Sugar
Try not to eat a lot of processed or packaged foods as there is typically way too much salt and sugar added, not to mention a bunch of preservatives, color and other nasty stuff we don't need. Try to drop sugar, candies, cookies, etc. altogether when you can.
Fats
There are good fats and bad fats from a dietary standpoint. In general, if it is solid at room temp, that is a fat you should try to minimize. Go towards olive oil for cooking when you can. Don't forget your Omega-3 fats (walnuts, flax seeds, fish, supplements).
Who needs milk?
Remember, milk is NOT an essential dietary element. If you are concerned about vitamin D and calcium, these supplements are extremely inexpensive. Milk is a high density infant food and humans are the only species on the planet that eats dairy after infancy. Take this opportunity to try some milk alternatives, like almond or rice milks for your whole grain cereals. Drink more water.
Here is a link to the list of recommended foods:http://drharriott.blogspot.com/2009/05/basic-dietary-guidelines-recommmended.html#links
And here is a link to the list of recommended foods TO AVOID: http://drharriott.blogspot.com/2009/05/basic-dietary-guidelines-foods-to-avoid.html#links
Let me know if you want my opinion about any of this and... Good luck
Ed
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