I'm not trying to keep any secrets here; everyone's situation is different (starting point, activity level, goals, etc.) so I think it's best to go straight to the source yourself when coming up with your plan. What works for one person may not work for the next, and trying to partially copy bits of a solution intended for someone in a completely different situation can frequently lead to frustration (I know, I've tried. Turns out that just because Rich Froning lives off peanut butter, it's not really a great move for us non-supermen. You've gotta earn the peanut butter).
So that site again is www.eatingmindful.com; drop a line to get started. And be sure to tell her who sent you!
Until next time - Keep Earning It.