ok it is called the diet for life,
you eat a sensible portion of breakast, choice from things like cereal with less than 6g of sugar per 100g - that will discount most by the way and especially speacil k which has high sugar content.
you could have a bowl of porridge with a banana and an orange juice or apple juice - apple is good as it has more roughage. A couple of prines if you like or is not apricot - just three or four.
Egg poached on toast with an apple and water to drink with a squeeze of lemone in it.
mid morning break, an orange and apple, or a banana and a few seeds - no more than will fit in your hand - around one once or 40 grams. A couple of crackers or figs or a yogurt
lunch, the list is endless but my fav is to have lots of little bits so it lasts linger - start with a melon ( i chop it up on monday and take a peice each day I keep it in food bags to keep moist. Then a marmite sandwich or prawn sandwich or if at home pilchards on toast, then carrot sticks with a dessert spoon or two of humpus and then an apple chpoped and a banana - somtime I eat three anas in a day but it doesn't matter espically if they are small ones.
tea could be veggie chilli or meat chilli, always with long grain brown rice - or curry but always everything homemade and not from a jar. Pesto and pasta with creme fraich and cherry tomatoes or a tommy sauce with pasta. I like stir fry a lot aswell. Then after tea/supper I like a small pudding, perhaps strawberries cut up with melon or toast and jam
all portions would be the same size as I give my dc - not hugh but allows for a half more portion or a small pudding of frozen yogurt or a home made sponge pudding ina small bowl shared by three- I put jame or fruit at the bottom of the dish and cook the spnge misture on top in the oven - using butter not marg - insects refuse marg and will not touch it as it is to much like plastic - that says it all for me.
Do without butter - use a littke mayonasie with tuna and use just a little with a sandwich