The time's posted are the times that work for me but you can adjust it to your schedule just make sure the first 2 steps are done within an hour of waking up and then eat your meals every 3hrs following.
Also this diet is designed for 6' 215lb male

5:30am- 40g whey shake mixed with water- daily vitamins, supplements, and meds
6am- 1/2cup cooked oats, 2 whole eggs 4 eggwhites
9am- greek yogurt and a green apple 2 tbs natty PB
12pm- 6oz wild caught fish 1/2 cup brown rice 1 cup broccoli
3pm- 6oz lean meat with a large mixed green salad w/ tbs olive oil
5pm-preworkout 40g whey shake
7pm postworkout 1 scoop whey 1 scoop casein total 50g
8pm- 8oz lean meat preferably chicken

i also eat a tbs of natural pb throughout the day to get my good fats

i also sometimes supplement some of the meals with shakes or meal replacement bars if im on the go with no time to sit and eat

Drink lots of water min 2 cups per meal

watch the fat drop off

one of the biggest things i learned about dieting is set a day aside to cook and prepare your food for the week other wise you'll fall pray to just grabbing something quick which is usually loaded with saturated fats and simple carbs