I don't measure my food, I just eat in moderation.
Mornings (either of these):
Eggs (if you like tortilla or bread make sure its whole wheat because you digest it easier and it has less carbs)
Protein shake
Oatmeal (not the flavored bag kind because they are packed with sugar) Add chopped fruit & raisins in it.
Yogurt parfait (find a plain yogurt with the least sugar) and add fruit, rolled oats, and flax seed.
Lunch:
Greens!!! I've read that midday is the best time to eat your leafy's. Greens also give you natural fiber.
Huge salad with a hard boiled egg or 2 cut up and added to it with veggies. Use vinaigrette dressing as opposed to ranch.
Tuna sandwich with diced up celery & maybe cut up hard boiled egg on whole wheat bread.
Brown rice with seaweed sheets (use them like a burrito or try and make California rolls)
Chicken breast with a red or white potatoe (not fried, baked. No butter either.)
Dinner:
Either of the above
Also include things like fish, beans, and lentils.
Other food items to include in your meals or just for snacks:
Fruits; Oranges, pears, bananas, apples, mangoes, pineapples, grapes, etc...
Veggies; Avocados, carrots, squash, lettuce, tomatoes, etc...
Nuts; Pistachios, cashews, almonds, etc...
STAY AWAY FROM SUGAR & AND PROCESSED FOODS AT ALL COSTS!! I know it sounds constricting, so if anything maybe treat yourself once a week but don't over do it.
