I was given a diet by a registered dietician he was pretty awesome. This is what I do. This is my base diet if I am not working out and if I am I will add the variations after.
Meal 1 - 1/2 cup of cooked quaker oat meal, 2 spoons of splenda, 1 tbsp of peanut butter, 1 serving of chocolate protein. It tastes like a chocolate oatmeal cookie. YUM
Meal 2 - 1 cup of yogurt and a bannana
Meal 3 - Chicken breast sandwich or chicken salad sandwich or tuna salad sandwich or turkey burger or salmon burger or 6 inch subway spicy italian no dressing or 3 taco bell chicken soft fresco tacos or chicken salad or egg salad sandwich.
I have a lot of options for meal 3 which is my lunch and its bassically I am making myself a sandwich or I am finding myself a fast food alternatives that meets my needs. I usually go with subway or taco bell because both of their alternatives give me what I need. I use sara lee 45 calories and delightful break when making my sandwich and low fat mayo all sandwiches give me 250 calories and if I eat out I ingest a little more but I make up for it by substituting my next snack with rice cakes.
Meal 4: Yogurt and carrots or 2 rice cakes
Meal 5: one of the sandwiches mentioned above
Dinner: If I ate subway I usually get the 5 dollar foot longs eat one half for lunch and the other half for dinner. If I didnt I have one of the following dinners.
7 oz of chicken with half cup of greens and a half cup of brown rice. 7 oz of baked steak with the same sides. A Big chicken salad with some brown rice on the side. 6 oz of tuna steak with the same sides.
Here are some variations to it. If I work out in the morning within a hour of waking up I will eat my breakfast post work out and pre work out I will have 2 peices of whole wheat bread with peanut butter on it. Getting some carbs protein and fats in pre work out to have available for me.
If I do jiu jitsu at night or any type of combat sports or crossfit I will eat within 15 minuts of finishing my work out. I will end up eating 1 serving of sweet fruit like a green apple and yogurt. depending on how hard of the work out I will substitute yogurt got 2 percent chocolate milk. I do this immediately after any work out that happens after breakfast.
Also if I have worked out during the day and I feel I need more food and my stomache is rumbeling and causing a comotion then I will add in a sandwich to get an extra 250 calories in on my work out days. If at dinner time when I finish eating I feel I need more I will throw in an additional 3 oz of meat in.
If after dinner I am still hungry I will eat 1 - 2 rice cakes as a stfu already final snack. I gain and lose weight often. I can go from 210 to 188 in a month using this diet and it works for me. I have lost 22 pounds consistently using this. I am usually 185 - 188 for half the year but at my old job when work picked up I would be working long hours and could not work out and would seek out comfort food ie mcdonalds and burger king to help me deal with the stress because I am a stress eater. I can go from 185 to 210 in 6 weeks and then stay there happily for another 6 weeks because i love being fat.
When work would settle down i would go back to the gym realize how shitty I am and get back down to weight stat