My framework for a daily meal plan

A typical day for me looks like this:
Breakfast:
Greek yogurt, preferably lactose-free or organic when I can get it, Greek yogurt contains more protein and is firmer than regular natural yogurt,
I top the yogurt with home-mixed Muesli mixture of oatmeal, raisins, dates, hazelnuts, coconut flakes and tropical dried fruit mixture. In addition, I also like to top with fresh berries such as blueberries, raspberries and strawberries.
This gives me a good start with good fats, protein and healthy carbohydrates that get the body going.

For Lunch:
On weekdays I usually eat a mixed salad with boiled eggs, some ham, tuna in oil, chicken or fried minced meat, be a little creative here but important and get some protein in addition to the salad.
Feel free to mix avocado, olives, nuts/seeds in the salad and a good olive oil (extra virgin) to get some healthy fats too.

Or If I have leftovers from dinner I use it on a couple of slices of Danish rye bread and a boiled egg for lunch.
The advantage of Danish rye bread is that it is a sourdough bread and traditionally people have treated grains in a completely different way than we do today, and used both soaking and fermentation to make the grain easier to digest. So by eating bread made with sourdough rather than bread baked with yeast, you eat a bread that your stomach tolerates better and which is a healthier bread alternative.

For dinner:
Easy and quick dinner, roasted/grilled meat, poultry or fish, with baked root vegetables + fat sources such as avocado, cashew nuts, sesame seeds, + a little color such as tomatoes, peppers, melon, cucumber…
A little more advanced when you have time, you can make a good soup or stew dish, here I prefer Asian-inspired varieties, as both soups and stew dishes usually contain coconut milk, chicken and lots of colored vegetables such as chili, peppers and tomatoes.

Between meals. During the day and I eat nuts, dried fruit, fresh fruit and carrots. Sometimes I eat some dark chocolate, with at least 70% cocoa or more.

Evening Dinner:
I always eat a little before going to bed, mainly because of diabetes, so I want to make sure I don't get too low blood sugar during the night, but also because the body relaxes better if it has some good carbohydrates to work with.
I usually eat crispbread with a little mayonnaise and a boiled egg, or ham. I use Hellman's Real mayonnaise, as it contains the least sugar and is without soy oil or homemade mayonnaise. I feel that using mayonnaise instead of butter works best for me.

Drink:
It is important to drink plenty of fluids during the day, especially water is important when eating a high-fiber diet.
I primarily drink water with my meals, plus tea or coffee during the day.
And on weekends or holidays I like a good beer or a glass of wine with my meals. I need to reward myself, remember that you have to enjoy life.

This is my “framework” for a diet plan, and it is not a pure paleo, low-carb or diabetic diet, but a mix that I have found that suits me and my activity level. With my dietary “framework” I was able to lose 50 kg and maintain a stable weight in recent years, got very good control of my blood sugar, managed to reduce my insulin consumption a lot, in addition, my health has also improved much, much.

I believe, and my experience, that a diet based on paleo principles, but with the ability to adapt it to my needs, with a focus on animal protein, vegetables and fats, some lactose-free dairy products, minimal use of grains with a high gluten content, but without sugar, and free from semi-finished products, ready-made products and processed foods with many additives, helps you have more energy and better health.

Remember that this is not a short-term diet, but a lifestyle, so you have to accept that you have to make changes in the way you think, the way you shop and the way you prepare food. If you do, you will likely see that you can lose weight, achieve a stable weight, but not least improve your health over time.

Follow whatever you choose for at least a month.
Give it about a month for your body to adjust and start to feel the effects. That said, if you get halfway through and feel like this is completely wrong, don't force yourself - clearly this isn't the right thing for you.
Track what you're doing.
The only way to know if the diet is making a difference is to follow it. You can do this by recording what you eat and how you feel, many people like to use an app. "A food tracker like MyFitnessPal (I actively use it) is a great way to document the foods you've eaten and how you feel after a meal" but choose whatever is easiest for you. However, if you track and record, this can be helpful when trying to identify trigger foods for certain medical conditions, or other conditions that are behind your desire for a dietary change, fatigue, headaches, stomach aches or a desire to lose weight.