I need help with a meal plan

I was never really a binge eater (at least, not often), so the biggest reason I gained so much weight is because I was eating large amounts of very calorie-laden foods at regular meal times. One of the things that helped me get started was to make small modifications to the things I ate anyway--this can be a lot more helpful, and sustainable, in the long run.

For example, normally if I were having pasta, I'd put enough on my plate to fill that huge plate, then I'd put butter AND sauce on it, then I'd grate a whole lot of cheese on it. My first step was to figure out reasonable serving sizes of pasta, like 1.5 cups. Then I cut out the butter. Then I figured out a reasonable serving size of cheese, like a tablespoon, and started investing in really good, smelly hard cheeses that would pack more flavor in a small amount. Then, after a while, I tried substituting spaghetti squash in for noodles.

You still get to eat yummy things, even pizza! The key is to plan around them. I know I'm more likely to indulge at dinner (especially since I share that meal with a skinny man who packs away the food without consequences) so I usually eat small but healthy breakfasts (a hardboiled egg and yogurt or toast with jam), drink black coffee, and eat healthy lunches.

So, one step at a time. I hope this was helpful.

There is not really a specific meal plan you should follow. What are your goals for weight loss, nutrient intake, fitness? These things might help people better answer you. I would suggest trying to make a few friends on here who have similar interests and goals as you (and try to find someone who has reached your goals) who will share their diary with you for ideas and whom you can ask questions.

you can take a look at my diary for some ideas, i usually break my day up into 4-5 meals

Everyone is different, and there are several different types of meal plans you can try. What are some of your favorite foods? What do you hate?

Make sure you drink plenty of water, make room for multiple, smaller meals throughout the day instead of basic large meals. The more you eat, the better.

Feel free to take a look at my diary and message me if you need help!

you need to decide how many meals you want to eat each day. you need to decide this with a view to what's going to make you the least hungry. Meal timing doesn't make any difference to actual fat loss (it's the total amount you eat in a day that counts for that) but it can make a big difference in terms of not going hungry for parts of the day and having less chance of giving in to unplanned snacking.... if you're hungry at a particular time of day you need to plan to have a snack then. Divide your total calorie goal by the number of meals. If one of them's a snack you don't have to divide them equally, so long as the total of all your meals/snacks added together equals your calorie goal

once you've done that, start planning each meal.

start with a protein food. It's a good idea to have protein for every meal and protein foods make good snacks too as they're filling.

after you've chosen your protein, then add in some fat (you don't need to add extra fat if your protein food has quite a bit of fat in already) - lots of people think fat is bad, but actually it's an essential nutrient and also fat soluble vitamins are found in fatty foods

then add in a serving or two of fruit or vegetables

the rest of the calories are from carbs or whatever you fancy (i.e. those foods you don't want to live without but don't provide much in the way of protein or micronutrients)

weigh your food carefully to ensure that you're actually eating the number of calories you think you are

- repeat for every meal.