Sedentary diet.

Am asking you this help,that my work today is sedentary, but latest am more moved, am worry about obesity, maybe you would help me ration select, for against obesity.
Dietologis, physiologist Oleg Uglov Answers,that you are shared,that you are move moved, maybe you are  need attention on the loads,than diet, but anywhere here is approximately menu as you can alternate different breakfasts, lunches and dinners, as correct an own, and take his for the base.
Breakfast.
1.Small portion of oats porridge of water, apple, glass of kefir.
2.Melted cheese piece, 50 gr of fatness curd, bread roaster one of cereals, one tomato, glass of tea.
3.Banana, two pieces of bread of hard grinding flour, 50 gr of yogurt, one tbl.sp. of honey.
4.Roaster bread with cereals and oil, hard boiled egg, glass of orange juice.

Lunch.
1.Vegetable small portion of salad, orange, apple, 50 gr of white chicken meat.
2.Baked potato as 200 gr, cheese piece, glass of yogurt, 100 gr of boiled pods kidney beans.
3.One steak of any fish sea stewed, 4 tbl.sp. of boiled rice.

Afternoon snack.
1.Fruit variant are bananas a few, apples, 5 of apricots, one grapefruit.
2.Vegetable salad, are a few carrots, celery sticks a few.

Dinner.
1.Vegetable salad big portion, cheese piece.
2.150 gr of chicken, boiled or fried potato 100 gr, green.
3.Vermicelli of millet dried sorts 100 gr, one tomato, pieces a few fatness ham, or sea products 100 gr.
4.Glass of kefir, 50 gr of yogurt, fruit plate salad.