All I remember is eating A LOT OF FISH in the late 60s. 6 oz mandatory fish x 3 a week. All beef hot dogs. 6 oz is a lot of meat. I do not remember rice. Or cake(except for WW in the frozen food dept. ) Recently, I cut back by having 2 meals. Slice up radishes and thin cucumbers for a snack at 12:30. It works wonders on your body. Maybe the chicken, broccoli, rice recipe will work.