It is like 90% what you eat, 10% exercise. (Exercise is more important for long term health than for weight loss). Move when you can and let go of that guilt about exercise and focus on what you are eating. So if you go for all the non-starchy veggies and 50 to 70 grams of protein per meal you should have it covered. My memory is their suggestion is 9 to 11 veggies a day. So 3 servings per meal. I would suggest that on top of that you ignore carb and fat grams but make sure those are quality. In other words your carb are from veggies mostly and your fats are not junk.
I think that link I gave you is not quite that formula but might be easier for you since you are not a lover of veggies.
Frozen veggies are your friends. They are cheaper as we go into winter, they have their serving size on the package, and they are always available.
Truthfully your life will likely be easier though if you just do the plan in the link. It certainly fits in mostly with your general needs regarding your diet and gluten and night shades.