I was asked by several people to put together a menu of how I ate for the past 10 days to lose 20 lbs. I went ahead included 11 days. Let me say that when I started I had been trying to due the Medifast diet which is very low calorie, moderate carb and low fat. This was a bit of a transition period towards low carb and high fat. Please do not take this as suggestions of what you should eat, only record of what I ate. I was not perfect by any means and made mistakes with food.
My goal is to have a max of 1800 calories with 20% carbs, 30% protein and 50% fat. Some days I did horrible and some says I did great. I am averaging pretty close, as you can see below in the averages for the 11 days.