I would try to limit your bread and cereal, so if having cereal in the morning avoid bread for the rest of the day, or have yoghurt and fruit for breakfast then use your 2 slices of bread (try to only have 2 slices from a small 400g wholemeal loaf)for a sandwich at lunchtime.
So in one day have 1 portion of cereal (good guide is 2 weetabix or 35g of porridge) or bread never both.
Have your daily milk allowance is 350mm skimmed, 250mm semi, 175mm whole.
Use your plate and divide into thirds have your protein on one third and try to fill your other 2/3 with veg, you can have potato but I would limit it to a small amount.
You can have any fruit to snack on. But fresh fruit not puréed or stewed. Beware of fruit juice as its so easy to drink lots and if you were eating the full fruit you would not be able to get through quarter the amount of fruit that is juiced.
Beware of cheese, yes you can have it but a serving is the size of a matchbox, but better to avoid if you are the type to then go on and eat the packet. Cottage, quark fine.
Eggs are very good, eaten any way but if you are frying them make sure that you only cook in frylite.
Meat all types, bacon even but has to be lean with the fat taken off.
Sausages try the low fat ones or even quorn or Linda MCartney.
Its possible to have a fried breakfast but must be lean bacon, low fat sausages, beans, toms, eggs, mushrooms whatever you usually have but must be cooked in frylite or grilled.
Obviously no cakes or biscuits, snack on fruit and drink lots of water, this can be in the form of fruit teas,green tea etc, sugar free juice or plain water.
When cooking dont use oil try fry light spray, or grill any lean meat you have, (trim off any visible fat). Try to avoid full fat mayo etc.
These are just some basics, but should help. 
as 
off limits now!
(I'm only 5ft so should be about 8 stone)
