Here are two protocols I use to stay lean even when I'm not on a specific diet:
Breakfast is the most important meal and what you eat sets up your entire neurotransmitter production for the day. The meat and nuts breakfast raises both dopamine and acetyl-choline, the two most important neurotransmitters for focus and drive.
The meat allows for a slow and steady rise in blood sugar. The nuts provide a great source of smart fats that allow blood sugar to remain stable for an extended period of time.
If you're allergic to nuts then an alternative would be a portion of low glycemic/ low fructose fruits, preferably organic:
This will help with body composition by improving insulin sensitivity. Being more insulin sensitive helps to build more muscle and lose body fat. Thirty minutes before my main meal of the day, I take Indigo-3G®, fish oil and a tablespoon of apple cider vinegar.