I hope you already got this information, but, in case you didn't, I found this one online: http://www.goodhousekeeping.com/health/diet-plans/lose-weight-meals-oct04

I generally just make one up as I go based on whatever I feel like eating and just adjust as the day progresses. Of course, the key is to not go overboard -- you have to make the first right choice so you can make the next right choice, etc.

I also plan in some items that feel like splurges that won't derail my day. For instance, I have a good sized bowl of "ice cream" whenever I want for less than 50 calories per serving. I do this by taking the redi-whip aerosol of whipped cream (which has very few calories) and pouring it into a bowl until it appears to be about 1 cup or so of ice cream (of course, it's fluffed and airy so it's really not that much). Then, I put it in my freezer until it hardens -- about 30 minutes. Afterwards, I lightly drizzle it (and I do mean lightly drizzle because this is where your major calories come in if your not careful) with chocolate syrup -- like 2-3 very thin stripes -- just enough to add a little flavor. Your taste buds don't know the difference, but your waistband sure does!

I also take grapes and freeze them and eat them -- you feel like you're eating a sinful dessert, but it's just fruit. I hear that you can make paleo ice cream using frozen strawberries and honey or bananas, but the strawberry honey ice cream thing has more calories than my ice cream trick and I'm allergic to bananas so I haven't tried it. Good luck!

Hi
I'm new here.
I'm looking for support on my mfp journey. I want to change my eating habits and stay at an avg of 1200 cal daily. I don't know how to cook. I don't know what to eat (other then the genetic veggies, and fish notion). Therefore I grab candy and pop as a meal -multi times a day.
I'm a grown adult & it's about time I ate like one.
Thanks for your help.

For snacks, I love the Dannon Light and Fit yogurts. Only 80 calories for a pretty big portion size. Try the raspberry chocolate. It's delish.

I keep 400g of fat free yogurt as a staple in my diet. Approx 200 calories, quick, filling, and great source of protein and calcium.

I've done 1200 calories for few years. I've fell off wagon a few times so I'm not perfect. But I'm 41 years old and 5 feet tall so 1200 is reasonable for me.

Breakfast: 40 calorie bread with low sugar jam. I'm not a fan of artificial sweeteners so I prefer low sugar.
Oatmeal.
Egg white omelets. I buy egg beaters egg whites. Very convenient!
Jimmy dean precooked bacon. 4 slices 90 calories with a slice of toast.
Fiber one bar
Fresh fruit and yogurt
French toast. I've soaked 40 calorie bread in egg beaters. Brown in skillet with light
butter. Top with powder sugar or light syrup
English muffin with ham and cheese. I buy the borden 2% singles. I also use turkey sausages

Lunch: Frozen meals (until I burn out on them)

Soups. I prefer to make my own. Tomato soup is as easy as sautéing some onion, carrots & garlic in 1
tsp of oil. Add can of good quality whole peeled tomatoes. Puree & Finish with basil and little
light sour cream.
Broccoli soup. Cook frozen florets in chicken broth. Once tender I puree with 2% cheddar and
laughing cow cheese for creaminess.
Zucchini soup. Boil sliced zucchini with broth, onion and garlic. Once tender, drain & blend with
light sour cream. Top with grated parm and croutons.
Vegetarian chili. Throw together can of chili beans, light kidney beans, small can of tomato sauce,
diced tomatoes. Add diced onion and peppers and extra chili seasoning.
*Note: I found the best way to bring soups is in wide mouth mason jars. No staining and no leaking!

Left overs
Wraps. They make lots of low calorie, low carb and seasoned tortillas and flat breads. Fill with
turkey or ham, light cheese, lettuce, tomato, light mayo. Viola!
Salads - obvious I know. But this can include pasta salads. I make one with fiber rich pasta,
seasoned tuna such as buffalo, lemon pepper or sweet & spicy, light dressing and
veggies.

Dinner: I try to pick a lean protein: chicken, pork tenderloin, ground round, sirloin, fish
Experiment. You can make foil packs with veggies topped with a lean protein. Clean up easy
Add a starch such as brown rice, beans, pasta, corn
Then a nonstarch: green beans, cauliflower, broccoli.
Pureed cauliflower is great. Steam or boil cauliflower, drain really good, blend with laughing
cow light cheese. Creamy dreamy.
Roasted veggies require little oil but veggies take on a fabulous flavor.
You can even grill green tomatoes - the bomb!
Lasagna rollups are a favorite of mine and my families. I boil lasagna noodles. Lay out on cookie
sheet sprayed with nonstick oil to cool. Mixture is light ricotta, mozzarella, egg, dried basil if
fresh isn't available. I will add meat to my families such as pepperoni or Italian sausage. I just
eat cheese version. Place on top of marinara (homemade or bought)
Stuffed peppers. I use brown right and ground chicken! Yum!
Tacos: fish tacos, chicken tacos, tacos with lean ground round. I use corn tortillas. For the fish tacos, I use frozen tilapia. I season with old bay or adobo, brown in skillet sprayed with nonstick spray. Finish with squeeze of lemon or lime juice. Topping includes cabbage slaw. My favorite side with fish tacos is grilled fresh pineapple. Season with chili powder, salt, pepper and grill.

Snacks: 100 calorie yogurt, air popped popcorn, fruit

Possibilities are endless. Take your favorites and lighten them up. Have fun. Planning ahead is your friend! Experiment with spices: Mrs Dash, adobo, cumin, flavor gods, etc. Spices and citrus pack a punch with little calories. I found the less I eat the prepacked meals, the more I stay on track. There is nothing wrong with them. I can make them with far less calories and more food. Good luck!