Tuna or most any fish.
Eggs (especially the whites).
Chicken breast (boneless skinless).
Turkey breast (boneless skinless).
Low fat or no fat cheese.
Low fat pork.
Milk protein isolate.
Essentially most any other source of protein so long as it is low in saturated fat and carbohydrates.
Oat meal, oat bran, oat bran cereal (i.e. cheerios).
Wheat bread (try to limit to 2 slices per day).
Low fat popcorn (low fat butter spray makes this a delicacy).
Fruits (limit to 2-3 servings per day).
Malto dextrin (during workout).
Dextrose (during workout)
Stay away from refined grains and anything that says “enriched” or “high fructose corn syrup” on the label!
Omega 3 capsules (i.e. fish oil capsules).
Flax seed oil.
Nuts (limit to 1 serving per day), peanut butter (as long as it does not contain hydrogenated oils).
Fish (salmon especially).
All other fat should come as a by-product of your carbohydrate and protein intake.
These are the things you should be eating daily. Stay in a caloric deficit, and the fat will fall off.. It's not hard to lose weight, just have to have the will power.