What are your staple meals?

Taco meat .. ground turkey w/kidney beans or beef with salsa and corn - both freeze well and can be added in wraps, salads and eggs dishes :-)

I am eating about 1800 cals a day. Some of my go to foods per meal are listed, chosen to give me a decent amount of protein include
B - eggs, liquid egg whites, 1 slice of rye bread with peanut butter, oatmeal
L - protein shake/smoothie, power bar, can tuna/chicken salad, soup, mixed salad, fruit
D- chicken, salmon, steak, stuffed peppers, salad bowl (often kale salad with added nuts, dried fruit, eggs, sliced meats, artificial crab meat, cheese), pizza, burger
snacks to supplement throughout the day - protein bars, protein shake, oatmeal, nuts, yogurt, cottage cheese

Breakfast is nearly always low fat greek yoghurt with sugar free almond granola and fresh or frozen berries with fresh coffee.
Lunch is usually a salad with some protein - fish or eggs or chicken.
Dinner is whatever family is having without the bulky carbs, with a glass of wine at weekends.
Snacks are usually fruit or veg but sometimes popcorn or lentil or potato chips or crispy seaweed.

For breakfast I almost always eat 2 eggs scrambled together with a huge pile of spinach and black beans. It's like a meal in one pan with protein, veg and carbs and takes like 3 minutes to make. I throw 1/2 a cup of frozen berries, a kiwi, another 2 cups of spinach, ground flax seeds, and water in the blender and drink that with it as my morning "juice". Again super easy and gets a lot of my needed nutrients in. Dinner is usually a rice and bean based dish or soup, or fish/tofu, with roasted veggies - almost always sweet potatoes and either brocolli or cauliflower. Whatever I eat for dinner I usually quick sautee up some spinach with garlic on the side (I obviously eat a LOT of spinach).Lunch is dinner leftovers, maybe with a chopped up avocado on the side, and ALWAYS a carrot. Maybe sounds boring, but it's all the foods I like to eat so works for me. I actually think most people are pretty boring with their day to day meals.

I go through stages with breakfast, right now I'm having a protein drink in my cold brew, wait a few hours, then have steel cut oatmeal with flaxseed, chia seed, apple, half serving of yogurt, cashew milk, and cinnamon. Lunch is a large salad with lots of vegetables, tuna chicken or beans/lentils, and usually one of a bunch of Bolthouse dressings. Dinner varies but usually roasted vegetables and salmon or chicken, turkey taco meat, soups, stews, or chili.

Breakfast-egg,toast,fruit. Lunch- chili with toast or homemade soup with toast or spaghetti and meatballs. Dinner- stir fry with brown rice or ham and cheese sandwich or avocado tomato cucumber hummus sandwich or fish with quinoa and veggies.

I have had the same breakfast 6 days a week for 25 years. Wheaties, raw rolled oats granola and 1% milk, plus banana and strawberries. 320 calories. No exceptions. Except Sunday.

Breakfast: oatmeal with cinnamon, vanilla extract, brown sugar, unsweetened almond milk, unsweetened apple sauce, and apples.

Lunch: an arugula salad with onions, cucumber, grape tomatoes, olive oil, red wine vinegar, parmesan cheese, and avocado

Dinner: black beans and rice with sour cream, onions, avocado, and grape tomatoes

Those are my go to meals if I'm tired I don't feel like making anything too fancy.