Hello I am not following the eating plan to a T (since my family would never eat most of the meals in the book) but I do pretty well during the day at work.

Breakfast - Option 1 - Quaker Oats old fashion oats with a scoop of Isopure protein powder and fresh berries (usually strawberries and blueberries). Option 2 - Brownberry Sandwich thins with egg beater, spinach, and 1 ounce of feta cheese (I mix it all together and make an egg sandwich.

Snack - Workout Days - after workout I have one scoop Isopure protein power, mixed with almond milk and strawberries.
Nonwork out days - Fiber bar - usually FIber One

Lunch - Something with chicken (boneless skinless chicken breast) sometime in a salad, sometimes just the filet. Cottage cheese and peaches. If I want to treat myself I eat out, which is always going to be something at Protein Bar, I love it but I try not to buy lunch too often cause it gets expensive, plus I am trying to be aware of my sodium intake.

Snack - Ricotta cheese, honey, and whole wheat pita. Or I always have fresh fruit on hand and raw almonds. I also like Kale smoothies, try it with bananas and low sugar fruit juice its pretty good.

Dinner - I stay away from pastas at night if I can, I dont eat fried food, but I am from chicago and pizza is on the menu every other Friday. I just watch my portions, and try to substitute where I can, when the family isn't looking (LOL) like ground turkey, turkey bacon, whole wheat pasta (if am eating it), light anything like sour cream, mayo, cottage cheese.

Hope that helps, and good luck

I try my best do to 40/30/30 most days and generally eat about the same things every week haha. My diary is open if you need any ideas but after a few days you won't see too much variety

a typical day for me might look something like this

Breakfast: english muffin and peanut butter with a piece of fruit or 1 egg + egg whites + cheese + veggie omelet with a piece of fruit

Snack: protein powder + almond milk if I've worked out, apple + string cheese or almonds

Lunch: sandwich--whole wheat sandwich thin/cheese/deli meat/spinach/mustard + some kind of veggie dipped in hummus + a kashi bar

Snack: usually one or more of the following--apple, orange, string cheese, spoon full of peanut butter, almonds, bowl of cereal

Dinner: usually I'll eat bacon + eggs + fruit or grilled chicken + veggies + sweet potato. Tonight I mixed a can of tuna with some greek yogurt and mustard and mixed in some salad greens and ate that with a small sweet potato and some pinepple and it really the spot!

Sometimes at night I like to eat greek yogurt mixed with vanilla protien powder because it keeps me full through the night and it tastes kind of like cake batter

Breakfast: Oatmeal with fruit or eggs or breakfast quinoa with fruit and coffee

Snack: Protein bar and/or icelandic yogurt

Lunch: This week, a salad with feta, eggs and tuna

Snack: protein bar or shake if after a workout. Otherwise I don't really eat this meal.

Dinner: this week, crab stuffed flounder with corn and edamane

I'm a creature of habit. I tend to eat the same thing. I'm also a pescetarian.