I found this simple plant based food plan from dietician Jeff Novick who supports John McDougall's recommendations. It is one of the few I've seen that actually addresses volume. This is extremely important when recoving from food addiction. Personally, I add some fats: 1 tbsp ground flax or chia, 1 oz nuts seeds/or 2oz avocado daily.
I found the post in this link and have pasted most of it here: