I eat five pieces of raw fruit and five servings of vegetables every single day ("five and five"). Anything goes. My fruits are usually those high in potassium: apricots, plums, bananas... but also apples and oranges. Vegetables are carrots, asparagus, broccoli, spinach, green leafy varieties, and some but not many beans.
I get protein from eating tasty animals and from pasta, which is quite high in protein.
Honestly I sometimes have a hard time eating enough, because the fruits and vegetables are so damn filling. During the summer cycling season my wife has to force-feed me steak to keep me over 170lbs (I'm 6'0).
I would say the first step for anyone to become a "former" obese person (as I am) is to STOP DRINKING LIQUID SUGAR! Jesus christ. It's the dumbest goddamn thing anyone can do. You get the calories, but no signals from your stomach to say you're full. Consuming sugar is not bad, but in nature it's packaged with tons of this wonderful stuff called fiber that makes you feel full after you've had just a little sugar, and the fiber slows the uptake.
Oh, speaking of fiber... eating "five and five" every day will... well... let's just say.... nevermind... you can figure it out.