I'm trying to lose 20lbs but i have pos and i can't skip meals from what my doc said. can someone help me outline a diet plan and exercising plan?

Weight loss: Skipping meals is not a good plan for any weight loss program; portion control is. Choose healthful meals including lean proteins, colorful fruits & veggies, good fats, low glycemic index carbs, & whole grains. Limit portions by using smaller plate (salad or dessert size) for meal plate & don't eat second helpings. Eat 4-6 mini-meals a day. Increase physical activity (at least 30 min/day ideal).