I would say the 5:2 diet would be a god place to start with losing weight. I personally started not primarily to lose weight but to improve my cholesterol level and general well-being. Saying that I did lose some weight at the same time and this has been sustained while maintaining the 5:2
Some seem to sustain the weight lose by switching to a 6:1 after reaching a weight they are happy with.
Hope you find this encouraging

For a change from cereal. Try two poached eggs and some wilted spinach. I sometimes add one small slice of stoneground wholemeal soda bread. Slightly higher in calories but keeps you going for longer through the day.

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kjneal, your first Fast Day seems to be a bit high in foods of scant nutrition: pork rinds, cookies, bread. It seems to have lost you a pound tho. Yea! Whereas on Slow Days we might eat cereal, on Fast Days we eat lean protein such as the eggs that Oneperspective suggests.
here are some raw dinner recipes for you:

Santa Barbara Salad: 280 calories 13.3 g fat 5.7 g fiber 16.2 g protein 21.3 g carbs 105.8 mg Calcium PB GF From a Washington Post food column, this salad sings of California. HINT: This amount serves 2 [two]. Invite a friend or save for lunch later in the week.
½ head Boston or buttercrunch lettuce 1 cup grape or cherry tomatoes ½ medium apple, cored and diced ½ cup diced chicken breast ¼ cup chickpeas 1 oz soft goat cheese 1.5 tsp pinenuts 1 Medjool date per serving: 1.5 tsp cinnamon dressing see SPICY from 23 May, 2018

First prepare the dressing and refrigerate. Next, toast the pinenuts until they just begin to brown. Take off heat and set aside. Shred the lettuce and put in a bowl along with all the other ingredients. Toss with 1.5 tsp dressing per serving.

Feta Nicoise Salad: 243 calories 6.0 g fat 2.2 g fiber 15.8 g protein 25 g carbs 244 mg Calcium PB GF There is a lot of food on this plate – bring your appetite.
1.5 romaine leaves OR 1 cup lettuce, sliced cross-ways ¼ cup green beans 1 scant cup cucumber OR zucchini, diced 1/2 c feta cheese, crumbled or diced 1.5 black olives, quartered 1 tsp flavorful olive oil 1 tsp white wine vinegar
Steam the green beans, cool and set aside. Slice the romaine crosswise into 1” strips. Prepare the other ingredients as described. Pour the oil and vinegar into a wide, shallow bowl and whisk briskly. Put all the other ingredients in the bowl and toss gently to coat with dressing.

Pizza with Vegetable Topping: 300 calories 13.3 g fat 4 g fiber 14 g protein 19 g carbs 269.3 mg Calcium PB Another winner from the Fast Diet book. The pizza shells are either whole grain wraps or corn tortillas. BE CAREFUL about the calorie and fat content when shopping! I get Herdez 8″ whole wheat fajita style tortillas. Each has 170 cal and 5 gm protein. Each person gets ONE of these pizzas. OR you could get Ole brand 6″ corn tortillas. Each of those has 65 cal and each person gets THREE AND a HALF pizzas.
1 whole wheat/grain tortilla at 170-cal [per person] 1-2 Tbsp tomato puree HINT: buy a can of puree and freeze in small portions 1 oz mozzerella, grated ½ oz mushrooms, chopped or sliced 1 ½ oz red pepper, cooked and chopped 1 oz spinach, steamed, squeezed and chopped 1 Tbsp red onion, chopped
Set the oven at 400. Place the tortilla on an ungreased baking sheet. Put dollops of tomato purée on each tortilla and spread it around. Toss together mozzarella, mushrooms, red pepper, spinach, and onion. HINT: Sometimes I cook and chop all the veg and put them in a bag in the freezer to save time on a FAST day. Divide the mixture among the tortillas and bake for 5-10 mins at 400.

Here are some no-cook or minimal cooking recipes for breakfast:

Citrus Breakfast: 290 calories 1.6 g fat 3.6 g fiber 21 g protein 48 g carbs 938 g Complex] 289 mg Calcium] PB GF Is this the breakfast you imagine when you think ‘go on a diet’? Does it look like starvation rations? Banish those thoughts! Delicious, nutritious, and filling, this is a great breakfast for anyone, anyday. And it has tons of Vitamin C and A and D.
½ cup reduced-fat cottage cheese 2 Tbsp fat-free French Vanilla yogurthttps://www.stonyfield.com/products/yogurt/smooth-creamy/fat-free-french-vanilla-32oz 1 clementine, peeled and sectioned 2 Tbsp black currants 5-6 oz fruit smoothie or green smoothie or natural apple cider blackish coffee, blackish tea, or lemon in hot water
Combine all the dairy and fruit [or combine the dairy and garnish with fruit after plating]. Knowing that I would have a busy morning, I did this the night before and refrigerated it. Great for a grab-and-go meal. With the hot beverage and smoothie, it is a vitamin-blast.

Herring Plate: 292 calories 8.4 g fat 4.9 g fiber 12.6 g protein 32.8 g carbs 199 mg Calcium PB If you like herring, this is the breakfast for you. It makes a nice change from morning eggs and this is prepared in no-time-flat. Do NOT eat herring if you are taking MOIA antidepressent medicine, as herring is high in tyramine.
3 Finn Crisp crackers http://www.finncrisp.com/wp-content/gallery/products/multigrain-w-sourdough-rye.jpg 1.25 oz herring marinated in wine [not sour cream] 2 Tbsp whipped cream cheese 4 Bing cherries OR ½ cup strawberries, sliced 3 oz fruit smoothie or natural apple cider blackish coffee or tea or lemon in hot water Do I need to describe this preparation? Spread the cream cheese on the crackers and pile on the herring. Delicious and so satisfying.

Nordic Breakfast: 281 calories 12.7 g fat 7.1 g fiber 16.5 g protein 37.5 g carbs 201 mg Calcium PB This is based on a recipe from the Fast Diet book, but I always thought it looked like a puny anount of food. Au contraire: this will fill you up. Note that today we will serve only half of the usual smoothie amount.
3 slices of Finn Crisp crackers 1.3 oz smoked salmon 2 Tbsp whipped cream cheese 2 rings thinly sliced red onion ½ cup raspberries blackish coffee NOTE: 3 oz smoothie
Carefully spread the cream cheese on the crackers. Divide the salmon among them. Arrange the onion rings atop the salmon. Slice the apple and pour your hot beverage.

Roman Breakfast: 270 calories 3.5 g fat 4.2 g fiber 14.2 g protein 41 g carbs [– g Complex Carbs] 187 mg Calcium PB Though a bit unusual, this is a very good plate of breakfast food, based on foods available to Romans in the 1st century BCE. It is satisfying and flavorful. Try it.
1 Pan Muffin [see ..Not by Bread.. Feb-7-’18] 1 oz pear 1 oz cooked chicken 1 oz radish 1 oz cucumber [optional: ½ medjool date = ¼ oz] blackish coffee or blackish tea or lemon in hot water 5-6 oz green smoothie or fruit smoothie or unpasturized apple cider
Dice all the fruits and vegetables. Add a good finishing salt and gently stir to combine. HINT: I did this the night before and refrigerated the mixture. Prepare the pan muffin or take from freezer with time to thaw/heat. In the time it takes to brew the coffee, you can plate the muffin and the fruit-veg mixture. Romans did not drink smoothies or coffee, but we will.

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