Sources of calories in the average diet

These are the top sources of calories in the average American diet:

1.  Grain-based desserts (cake, cookies, pie, donuts, cinnamon rolls, Twinkies, etc).
2.  Bread
3. Chicken
4. Soda & Sports Drinks
5. Alcohol (beer, wine, etc)
6. Pizza
7.  Tortillas/Burritos/Tacos
8.  Pasta (including macaroni)
9.  Beef (steak, meatloaf)
10.  Dairy Desserts (ice cream)
11. Burgers
12. Cheese
13. Potato Chips
14. Sausage, Hot Dogs, Bacon & Ribs
15. Nuts & Seeds
16. French fries / fried potatoes
17. Breakfast cereals
18. Candy
19. Eggs
20.  Rice
21. Milk
22. Quickbreads (corn bread, biscuits, muffins)
23. Fish
24. Fruit drinks (including both orange juice and fruit-flavored drinks)
25. Salad Dressing

Source: http://www.health.gov/dietaryguidelines/dga2010/dietaryguidelines2010.pdf

I think you could use this info to design your own diet. If you avoid wheat and sugar, that knocks most of the items off the list.