To lose weight you need to control your portion sizes.
The attached is a guide of various foods, broken down into the categories. Each item has a quantity associated with it and how many portion sizes it accounts for. Each fat portion is equal to 120 cal, each protein portion is equal to 120 cal and each carb portion is equal to 30 calories.
So make sure you know the total of calories you should be eating per day, then break up into fat calories, protein calories and carb calories. (average ratio is 70% fats, 25% proteins and 5% carbs).
This should help you with your meal planning and assist you with portion controls.
Download the Portion Control Size Guide here.