Since you asked for a meal plan, my usual day is:
Breakfast: Coffee or tea with 1-2 Tbsp of heavy cream, sometimes with one fried egg and/or a small amount of fruit (i.e. one slice of peach or 5 grapes)
Lunch: Salad from the grocery store with crunchy and leafy vegetables, hard boiled egg, chicken breast, bleu cheese, olive oil and vinegar. OR, meat-oriented leftovers from the previous night
Dinner: Fatty meat such as steak, lamb, or dark meat chicken, if the meat is lean I add fat with bacon, avocado, or have 1-2 Tbsp flax seed oil after dinner. As much leafy / crunchy vegetables as I want dressed in plenty of butter and/or olive oil, and a glass or two of red wine.
Snack: 3-4 macadamia nuts OR 1-2 tsp of coconut cream concentrate with hot water and cinnamon (a beverage) OR about an ounce of cheese
My portions would probably be about twice yours (I'm about 212 pounds), but you can eat the same things in lesser quantities.
When eating this way, I have very little appetite until late in the day, even when I'm working out, I have to force myself to eat lunch sometimes. It's easy, in fact feels more natural, to restrict calories, so it's easy to maintain a calorie deficit.