The way I started meal planning was by doing a full week at a time. I just keep my calories similar for each meal/snack of the week. B, S, L, S, D, S
I have a kind of routine.
For breakfast, I usually just pan fry an egg white with spinach and make a sandwich on some kind of low cal/high fiber bread, some kind of cheese or lean meat. There are so many variations of spreads, cheeses, meats, fresh herbs, etc. that can change the flavor profile.
For snack #1, I pack one fruit serving. During the summer it's usually blueberries and strawberries, in fall apples or pears, in winter I eat a lot of clementines. Anything will do. I just make sure to weigh the right amount.
Lunch I always make at least two kinds of soup on the weekend for my daily lunch, so when I pack my bag for the day, I just pull out one frozen cup of soup. I typically have 3-4 different types of soup on hand, so I just pull out the one I want to pack for the next day's lunch.
Snack #2 is pretty regularly a cup of either cherry tomatoes, baby carrots or a mixture of both and 3T hummus. I have a little tupperware container that I pack with hummus and throw into a baggie with the veggies. If I don't want that particular snack, sometimes I eat cheese with wasa or akmak crackers, natural jerky, measured out nuts with or without dried fruit.
Dinner I make a lot of easy dinner meals to supplement the more time-intensive meals that I freeze into portions on weekends. I cook big batches of tomato sauce, jar them, and freeze to have on hand. I do the same with zucchini/turkey meatballs, vegetable or meat curries, spicy beans, casseroles, burritos, chili, to eat for dinner everyday. I just make an entire dish, portion it into the 6-8 servings, then I pull a container out of the freezer for that night's dinner. Easy! Sometimes I need to add instant brown rice to my curry or beans, but it's only a ten minute wait time for a full meal.
If I don't pull something out of the freezer, I do quick meals:
-Make a little chicken when you can - grill, bake, crockpot, whatever. It helps to have it cooked when you're going for quick
-Salads are always easy, and can vary
-Soups with some veggies, broth, maybe pasta, maybe rice, maybe chicken (that you would have already made). All kinds of chili - chili is filling and can be incredibly healthy.
Asian noodle bowls are another variation. I use tofu noodles, but you can use rice noodles or anything around, some sriracha, hoisin, etc, and mix with your veggies and sauce.
-Flatbread pizzas. Take flatbread (I use flatout), bake, cover with toppings of choice, bake. I've made BBQ chicken, Thai chicken, regular pizza varieties, buffalo chicken.
-Tuna cakes - like crab cakes, but with canned tuna
-Veggie burgers. You can buy them or pre make your own on weekends.
-Roast your veggies. It's simple and tastes delicious with little to no prep
-Quesadillas are easy and delicious - I use Trader Joe's low carb
-Sandwiches and wraps
-I use barley as a "pasta" and mix with veggies and tomato sauce, maybe a little Parmesan.
-I make cheese sauce (for homemade macaroni and cheese) and even cook a little extra pasta to have on hand to make cooking even faster.
-Loaded microwave "baked" potato (roast your broccoli, maybe crisp up a chopped piece of turkey or center cut bacon),
-stir fry over quick cooking brown rice - you can even use the chicken that you've already cooked! Trader Joe's has a nice frozen stir fry mix in which the veggies taste much better than some of the others.
Snack #3 almost always ends up being a measured portion of popcorn or pirate's booty.
I just keep a routine and keep it simple so then I don't have to think too much about how much to eat. I often peruse websites that give calorie counts like
www.skinnytaste.com,
www.cookinglight.com,
www.eatingwell.com, or
www.eatbetteramerica.com