Can you help me design an eating plan to try to lose body fat?

Instead of eating big portions try splitting your meals throughout the day so you are eating small portions regularly to keep your metabolism active and make sure you consume protein, low GI carbohydrates, fibrous vegetables and healthy fats.

Try something like;

Breakfast - Porridge with skimmed milk and a glass of fruit juice

Snack - Handful of nuts (walnuts/almonds)

Lunch - 40g wholewheat pasta salad with chicken/tuna and a low fat yoghurt

Snack - Handful of nuts/berries

Dinner - 100g of chicken/salmon with mixed vegetables/salad and 40g wholegrain rice

This is only a rough idea and can be changed quite easily to suit your tastes.

You could also try adding a whey protein shake into the diet I've suggested.

thanks Aaron