Weight / Fat loss

Sorry, I'm harrimphing too much to make a valid argument. I'm eating a variety of good food, I'm staying within the calorie limit and I'm trying to watch my salt as it has something to do with water retension (see a page or so back), plus liquid aminos provide a lot of nutrients (like B12) that are hard to get in other diets.

It is very hard to do all of the following:

1. Keep to a calorie limit
   
2. Eat a diet high in protien and essential fats
   
3. Keep carbs down, including fruit that is being used as a replacement for cake, biscuits, and other sugars
   
4. Be ethical in my eating choices. For me, this means being vegan.
   
   
   

If you can suggest a menu for me, I will happily lab rat it for a set period of time.