Extreme 30 day diet? No troll

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So here's the situation boys.

I am a 23yo Male, 5'9", and I am 190lbs

I am will be in the desert for the next month/month and a half and I was wondering about some extreme 30 day diets if there are any? My goal weight is 160 or so, and then starting fresh from there and focusing on slamming out the gym.

What should my meals look like?

For breakfast I have access to a chow hall (usually eggs, poptarts if you grab them/breakfast bars, sausage)

For lunch we get MRE's

For dinner I have access to the same chow hall where a usual main meal dinner is served.

Can anyone give me some sort of 30 day crash diet/excercise plan?