any help with diet

I am 4.5 months from having surgery and for 4 weeks stuck with 52 pounds off.  I can't make the scales go down.  I walk, but I know I need more exercise, but time is an issue.  can any one give me a typical day menu that I could follow.  I seem to be lost for ideas and tired of everything.  Chicken is hard for me to eat. gets stuck.  I try to get all of my water in, but just need some ideas.  Thanks in advance Monica

I was eating pretty much the same thing at 4.5 months as I am now...so, here goes:

B: Premier Protein RTD w/ almond milk & instant coffee
S: Red Grapefruit and/or slice of cheese
L: Small salad with grilled salmon or chicken OR some sort of leftovers from the night before
S: 10 Raspberries (sometimes)
D: Protein (usually fish, beef, pork or chicken) with veggie and maybe a tbsp of a starch
S: A couple of Tostitos with salsa, 1/4c reduced fat ice cream, piece of sugar free chocolate or sometimes nothing at all!

Breakfast - Protein drink... 1 scoop unlfavored protein powder, crystal light and 16 oz of water
A.M. Snack - Thinly Sliced ham or turkey 1 oz, 1 oz sliced cheese and a squirt of mustard and roll
Lunch - Chicken Salad, or Chili, or Tuna and Wasa crispbread (1 cracker)
P.M. Pre Workout Snack - 1 piece of fruit
P.M. After Workout Snack - protein bar 20g of protein
Dinner - 3 oz of Protein (chicken), 1 oz or so of veggies, and tiny bit of brown rice.


Good luck.