Hi Katia-
breakfast-oatmeal, fruit, milk
snack-cheese sticks, fruit, veggies, nuts
lunch-yogurt, dried meat, apples, oranges, cheese, veggies
snack-popcorn and more fruit
dinner-varies, but usually a protein and carb and some fat
snack-nuts, popcorn, fruit
My staple foods are yogurt, nuts, cheeses, veggies, fruits, and beans. When I have a meat source, it is usually turkey, chicken or tuna. I rarely eat red meat.
Really, I just eat whatever I crave. I am not a big meat eater so I try to have milk, cheese, and yogurt everyday to get protein. I also like to eat beans with rice for dinner for a protein source as well. You can adjust the foods to fit your caloric needs. I eat more than 1200 calories per day so I just have bigger and more servings. Since cutting back on the junk food, these are the foods I love to eat. I know my diet seems pretty boring, but it works for me. I don't make an effort to eat low-fat. I count calories, try to have a protein, carb, and fat at every meal, and try to eat whole food sources as much as possible. HTH