For the hardcore: I present many years of intense training and dieting experimentation, what I consider the best diet and what I eat every day. It's not for the faint of heart or uncommitted and there isn't the slightest shred of things like variety or taste which is something many healthy-minded eaters look for compromises on... there is no such compromise in this diet, so fair warning.
The benefit of this diet is that it's simple, effective, relatively cheap, provides the perfect ratio of the food groups to each other, and the best available food sources in each group. It contains only very healthy, highly complex carbohydrates and a huge amount of protein which keeps your metabolism stimulated throughout the day. It's modular in approximate calories, so it makes calorie counting a snap and is best used with a high-calorie burning training plan.
Breakfast (300 Calories)
1.5 cups GoLean classic
+1 cup skim milk
Lunch (900 Calories)
2 slices of the healthiest bread you can find
+12 slices low-fat smoked/baked turkey breast
+2 slices no-fat cheese
+2 Tbs. Low-fat mayo (if wanted)
+ mustard (if wanted)
2 cups dark green salad, either spring mix or spinach
+1/4 cup raisins
+1/4 cup mixed nuts, unsalted dry roast
+1 apple diced
+2 Tbs Fat-free "fruit friendly" dressing, I prefer poppyseed
Protein shake (600 Calories)
1/2 blender of ice
+2 scoops protein mix, I prefer Optimum Nutrition's Pro-Complex
+1 container no-fat yogurt, I prefer vanilla because it goes well with everything
+8 oz. V8 Fusion, I prefer the Acai variety
Dinner (800 Calories)
2 pieces chicken breast, baked, bbq, or use a george foreman grill if you have one
+2 Tbs Ketchup, or BBQ sauce if you must
1 slice healthy bread
+1 Tbs. sugar-free jam, I prefer strawberry
16 oz V8 classic low-sodium
2 Tbs. natural peanut butter (optional)
Provides 7/5 servings of vegetables, 4/4 servings of fruit, 3 servings of dairy, and enough protein for an Olympic weightlifter, with only a few very complex, healthy carbohydrates when you need them.
Now you will probably not want to eat this much because it will be too many calories, it would be unsuitable for females. I am a big guy so this meets my BMR of 2,600 calories a day, and if I need to lose weight any exercise will do it. If you're not working out twice a day, you can take out the protein shake for a straight up 2,000 calorie diet.