Breakfast - Overnight oats
40g oats, dollop of quark, dollop of low fat yoghurt, big handful of frozen fruit. Leave in the fridge overnight.
Snack - apple, low fat cheese triangles, celery
Lunch - massive salad, lean meat
Snack - hifi bar (3 Syns)
Tea - massive salad or pile of veg, meat, maybe small portion of boiled potatoes
Pud if feeling in need - fruit, or quark and lemon curd (3 Syns), or chocolate bar such as curly Worley (6 syns)
For me lunch is always salad in summer, veg in winter
Evening meal can include stir fry, bollonaise with veg, curry with veg and maybe a small amount of rice, roast dinner (slimming world roasties) syn the Yorkshire. Occasionally I'll have egg on toast (either syn the bread or as hb) with tomatoes and mushrooms to add sufficient speed food
The main focus is to get a third of your plate as speed food at each meal :) if you can manage that you will lose weight