Matt, I think I understand what you are asking for and I really don't think any member on here is qualified to tell you what to eat every day, we can only make suggestions as to what we think would be a healthy and balanced diet. Complete seem to be on the right track, I'll expand on what he said and allow you to make changes:
For breakfast choose one of the following:
1. Low-fat yogurt and granola
2. Low-fat, low sugar cereal (Special K, Kashi, Wheaties, Cherios) with low fat milk and banana
3. Hard boiled eggs and dry wheat toast
4. Oatmeal
5. Low fat blueberry muffin
For lunch
1. Turkey sandwich on wheat
2. Salad with light or fat free dressing
3. Grilled chicken burrito or wrap
4. Low fat soup
5. Pad Thai or red curry noodles (
QuickMeals : A Taste of Thai)
For Dinner
1. Grilled salmon with mixed vegetables and brown rice
2. Grilled chicken breast with vegetables
3. Grilled pork chop with mashed potatoes and peas
4. 4oz. steak triple trimmed with baked potato
5. Grilled Tilapia or halibut or trout with black beans and brown rice
Snacks (2 per day)
1. Pistachio nuts
2. Apple
3. Kiwi
4. Pear
5. Rice cakes
6. Trail mix
7. Frozen yogurt (fat free)
This is alot tougher than I thought it would be. Since I do not know you or what you like, or what your skills are in the kitchen, I just made up a list you can choose from each day. I know there are healthier food and diets out there, but I like to keep it real so it is easier to stay on the diet. basically you see a pattern of grilled (NOT FRIED) for the meat, fish, chicken you can substitue if you like something else, just make sure the food you eat is prepared in a healthy manner. This is not a low-carb siet by any means. That works for some people and not for others - you need to see what works for you. The walking you are doing is great, keep it up with your TKD training and eat some of the above listed meals and you should see a loss in a few weeks, if not, then you may need to go a different route.
Hope this helps out. This is all the knowledge I can offer as I am not a doctor nor do I know much about nutrition. This is just me trying to help out another martial artist. If anyone sees any gross mistakes, please speak up and help out. Thanks.
Forgot to mention - drink water as much as you can stand with your meals. Some juices and low fat milk are fine with breakfast, but don't over do it. I think coffee and tea are okay, but no cream.