The first thing you need to do is find your maintenance calories. This varies from person to person, so it will take some trial and error. Once you figure that out, shoot for 500 calories below maintenance. Personally, I have to get down to around 1900 calories if I want to drop weight, which is lower than most people my size, but here is a sample diet I'd eat at 1900 calories:
Breakfast: Fat free english muffin w/peanut butter & honey, 1 scoop whey protein powder w/ water
Snack 1: 1 cup fat free cottage cheese
Post Workout: Protein shake w/ 2 scoops whey protein, 1 tbsp peanut butter, 1 banana, ice
Snack 2: 1/4 cup raw almonds
Snack 3: 3/4 cup egg whites w/feta cheese
Dinner: Big plate full of arugula, 1/4 cup red pepper, red onion, 10 carrots, 10 plum tomatoes, 1 can white fin tuna in olive oil, 2 tbsp fat free balsamic dressing
Before Bed: 1 scoop casein protein w/ water
That should put you around 1900 cal w/ around 200 g protein, very low sugar. I'd also supplement w/ BCAAs, multi-vitamin, fish oil, and vitamin D.