Before we begin lets get on with the assumptions.
I will assume that you are familiar with the MYFITNESSPAL application. I will also assume that you are reasonably healthy and your physician would approve of you following an exercise and structured eating plan.
If not, please visit with your physician and the world wide internet to learn about the nuances of the MYFITNESSPAL application.
You will want to learn how to calculate your daily calorie requirements and how to distribute those over 3-5 meals each day.
There is more than one way to calculate caloric requirements and assign macro nutrients. For starters, I would go with the MYFITNESSPAL recommendations. There is plenty of time for learning later. I will also assume you wish to lose some weight and zone in on ideal body composition.
Once you have your daily requirement of calories and how to enter them in the app, plan tomorrows ideal day. I will make a pitch to start each meal with protein, followed up with some greens, a bit of seasoning and cooked in healthy fat.
Build each meal as if the judges at MYFITNESSPAL required you to submit your ideal day. Stay within your calorie requirements and dial in those macro nutrients to the best of your ability.
EAT THE EXACT IDEAL MEALS YOU PLANNED TO EAT. DO NOT DEVIATE ONE BIT. DO NOT BE A DIET WIMP AND COLLAPSE WHEN TEMPTATION OCCURS.
EAT IT, THE WAY YOU PLANNED IT !
Repeat STEP #1 until the desired objective has been completed.
Simplicity aside, this my friends is precisely how you become a body composition champion. You eat to fuel your basal metabolic requirements and enough to support activity.
Those stuck with an extra 20 pounds of adipose call this boring. Winners referred to as UNIFORM EATING.
Experience has shown that people know what to eat but use MYFITNESSPAL app in reverse. They don't plan, they simply fill in the blanks.
I promise you if you will plan your meals and then work your plan, you will transform into the lean machine of your dreams.