You are what you eat has many truths. Jessica Alba is a great example of what can be achieved with sensible meal plans and regular exercise.
- Breakfast: oatmeal with berries, and eggs
- Lunch: salad with chicken breast or fish
- Dinner: sushi, or beef, or lean protein
- Snacks: almonds or popcorn
The key is portion control to about 400 calories or less.
If you try this at an all-you-can-eat-buffet, then you have already failed.