Bfast--kashi go lean crunch or eggs & whole wheat english muffin
--coffee
snack--small yogurt or fresh fruit
lunch-- big salad with spinach/romaine lettuce, carrots, cottage cheese, turkey, tomatoes, cucumbers, dried cranberries/any other veggies
snack--small handful of raw almonds or walnuts or fresh fruit (berries, blueberries)
dinner--huge amount of veggies, lean protein (chicken or fish). Sometimes I'll have homemade 7 bean/barley soup or chicken chili (made with non canned beans) with another big salad. If I eat like spaghetti or even pizza, I'll have a small portion of that and fill up on a huge salad
dessert idea==fresh fruit blended with ice. A banana is all you need to sweeten ( I always hide spinach and flax seed oil in my smoothies--can't even taste it!)
Any time I get hungry in between, I eat veggies-- raw broccoli, carrots, cucumber etc. cantaloupe is another excellent filling food with low calorie count for volume. It took practice, but I can absolutely fill up on raw veggies and fruit
I'll also have a protein shake often after or before working out just because it's filling and simple/easy
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My very favorite salad dressing (it also goes well on a sandwich (whole wheat bread w/ spinach of course!--
never buy bread that has less than 3 grams of fiber per serving!!)
(grind in a food processor)
1/2 cup Olive Oil
* 1/8 cup Lemon Juice
* 1/8 cup Red Wine Vinegar
* 2 tsp. Italian Seasoning (or Oregano spice)
* 2 to 3 Garlic Cloves
* Fresh-ground Sea Salt and Black Pepper, to taste
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I'll give you another secret: the only way I eat all these veggies and salads is if I chop them up and have them ready to go in Rubber maid bins right when I get home from the store. So I have rubbermaid bins of carrots, broccoli, spinach/romaine, cantaloupe, grapes etc all washed ready to eat. I have no excuse to eat something pre-prepared because it's just as easy to grab the healthy stuff
Before I'd buy it and it would all rot in the fridge
hope that helps!