A Typical Day of Eating

I'm currently in maintenance so my calories are a bit higher, but the schedule hasnt really changed, these are NOT specific times, just a rough estimate of when I generally eat, if I'm not hungry I skip snacks.

6:00 45 min bootcamp class or run
7:00 Protein shake/bar after morning workout
9:00 greek yogurt
11:30 lunch (leftovers, generally 350-400 calories and minimum of 15g protein)
30 minute walk after lunch
3:00 "fun sized" candy and nuts/roasted chickpeas
6:00 Dinner (At least 2 servings of vegetables, min 25g protein, usually involving cheese, beans, grains and/or eggs)
8:30 Protein bar (or ice cream if my macros looks good)

Open diary. I eat a lot of produce, nuts, Greek yogurt, and chicken. Pork, tuna, and eggs are other proteins. Not a lot of beef. Not as many grains as the food pyramid suggests. Not a lot of boxed stuff - i.e. I don't really buy a lot of crackers or Fiber One bars or pretzels/chips.

Today -

B: iced coffee with Splenda and half & half

Brunch: spinach, ricotta, onion egg white frittata & slice whole wheat bread with a healthier margarine & fruit topped with plain Greek yogurt sweetened with Splenda and half a fast food granola pack on top (fancier than usual, day off)

L/big snack: 2 servings mixed nuts, big peach

boneless skinless chicken thighs cooked according to a recipe, kinda like stroganoff & frozen broccoli with cheese sauce & a potato with healthier margarine and light sour cream

"dessert": more iced coffee

Snack later: probably a big serving of fruit with ? dunno yet.

Already hit protein and fat. Under 40% carbs atm. Usually eat 40-45% carbs.

I also have takeout/fast food days. I have salad for lunch pretty often and as a dinner side, too. Prewashed mixes plus whatever I have on hand with light dressings.

I eat 1,600 - 2,400 calories depending on Fitbit adjustments.

Skinnytaste.com is a great place for dinner ideas.

When I follow a regular day I usually eat:

Breakfast: Banana, large apple, 2 clementines with Coffee and Creamer
Lunch: Salad with vegetables, sandwich with vegetables, basically anything with vegetables
Dinner: Anything in proportion (Example: don't overeat the macaroni)

I eat anywhere from 1200-1500 calories. I try to stay at about 1300 calories most days. I am petite at only about 5'0 and a half. I also don't have a lot of weight to lose so my diet is not as restricting as some others.

I try to fill at least 2 meals with fruits and vegetables and by dinner I can eat whatever at long as I don't go overboard. Usually I drink water all day, even in the morning after coffee. I have a hard time eating meat regularly, other than chicken, so I often will eat macaroni or sandwiches on regular days. I try not to snack other than a cookie every day here and there.

Breakfast : 6 chocolate rice crackers and special K mjni breaks ( 1 packet )
At work I munch on biscuits or pop corn or sweets
For lunch , I have a wrap with gammon or eggs
I usually have another snack like 30g of chocolate weetabix and for Dinner its usually a toast with veggies on the side or pasta
Dessert : mini ice cream cone

I know , this is not healthy but I dont eat a lot so I actually still would have about 700cal left at the end of the day ( according to fitbit)
On the weekends , its usually burgers , pizza etc

Im on maintenance tho .

Typical day

Around 2pm - porridge (rolled oats, semi skimmed milk and water)
Around 5pm - eggs scrambled in microwave + baked beans, followed by an apple
Around 8pm - grilled chicken thighs (no skin), mashed potato, baked beans, runner beans, carrots, brocoli, followed by banana, greek yoghurt and a sprinkling of all bran

Depending on the portions can be between 1350 and 1500 cals. I'll often have a snack that adds a couple hundred more, especially if its been an early start to the day. Everything is weighed so the cals are tracked properly.

Two days a week I fast on 500 cals. My goal is to try and eat a daily average that comes out at around 1300 cals. According to my trend graph I'm losing around 6 pounds a month.

I am on maintenance. I am 5'4 and ~105lbs

B: Coffee with cashew milk, 2 bars of some kind (500-700)
L: Turkey or grilled chicken sandwich on wheat bread (300-500)
D1: Varies depending on how busy I am. Usually steamed veggies and a sandwich on light wheat bun (chicken, turkey burger, or veggie burger) or pizza or a shake and snack food like pretzels or chips (500)
D2/S: 2-3 bars of some kind (600-800), strawberries dipped in chocolate pb2 (300)

For me on weight loss I ate...

B: coffee and 1 toast with sugar free jelly (150)
L: veggie salad with light dressing (150)
S: coffee with a yogurt (100)
D : light soup (120), or steamed veggies a whole bag (120), or a big salad (100), all with grilled chicken breast (200)
S: 5 quest bars (1000)

Today
B- leftovers (batsaria)
L- deli sliced turkey on wheat bread with miracle whip salad dressing, apple
S- orange
D- black bean potato nachos
S- Greek yogurt

I have lost 16 lbs in less than 1 month.
9:00am : 2 eggs, english muffin, piece of fruit,water
12:30 noon: protein (fish filet, chicken breast, etc) with veggies,fruit and possibly some carbs
3:00pm: granola bar /piece of fruit / rice cake with peanut butter
6:00 pm: big smoothie with berries, protein powder, banana and almond milk.

If i work out I have a bigger snack at 3. This usually averages out to 1200 - 1500 calories . 1500 if i work out.
I try not to eat after 7pm but if my stomach is hurting from hunger (happened once or twice) i have some veggies & unsweetened applesauce.