The "plan" which helped me lose 32 pounds in the past year was simply the "too stressed to eat" plan. I wasn't hungry. I don't really suggest the plan to anyone, but it basically meant that I ate the same things I had before, just not as much. The "plan" didn't start out as one, but it has become a habit as I realized that a lot of the eating I was doing before was for emotional reasons. But the key for me was quantity. I don't remember the last time I used my full-size plates. I also looked for pre-packaged low-cal meals since I knew I NEEDED to eat SOMETHING. I know some people who have had luck with a portion plate, too.
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