Recently I bought some fitness equipment (Pro Fit) and along with it came a nutrition guide that I read quickly and realized matched the combined nutritional advice given to me by both my recruiter, online research and MFT (Master Fitness Trainer) at my unit.  

Here are some simple eating recommendations that I tried and recommend.  This should help reduce fat and tone your body (ASSUMING you are doing regular day exercise; weight training and cardio alternated every other day).

• Prepare yourself to eat three square meals a day at least a month prior to shipping (as this is how meals will be during BCT & AIT)
• Avoid snacking at night.
• Whatever you eat, make it count.
• Eliminate any and all refined sugars and sweets (including fruit juices)
• Reduce (dare I say eliminate) caffeine intake and increase water intake (should be half your body weight in ounces).
• No alcohol!
• No energy drinks!
• Consume all heavy starches (bread, pasta, rice) and fruits by 3pm.
• Eat fresh fruits (no canned, nor dried fruits)
• Take a multi-vitamin everyday by the dosage recommended on the bottle if not more than instructed.
• Maximum amount of time between meals should be no more than 3 hours (give or take)
• Protein always first choice then carbohydrates to be added.
• Limit (not eliminate) sugary condiments such as salad dressings.
• Have protein and carbs in the morning and afternoon meal.
• Have protein and vegetables in the evening meal.
• No fried foods.
• If you like nut mixes, I recommend Planters "Nutrition South Beat Diet" mix.  Limit yourself to a handful on any given day.

Good sources of...

Proteins

• Fish
• Chicken
• Lean steaks
• Lean Ham
• Tuna
• Salmon
• Egg Whites

Carbohydrates (Every carb should be 1 cup or less)

• Steamed brown rice
• Steamed wild rice
• Whole weat pasta
• Oatmeal (not instant)
• Beans
• Sweet Potato (never fried)

Vegetables

• Broccoli
• Snow Peas
• Peppers
• Lettuce
• Eggplant
• String Beans
• Spinach
• Cucumbers