This is what I eat.

*note: I am very ritualistic with my eating habits, and dislike criticism of such, so if you think I'm crazy, so is your mom.
Also, this schedule is based on the fact that I work a 3-midnight shift, so my times are probably way off from anyone elses. But its what works for me.

Breakfast--usually around 11:30 am, as I never eat before 10am as a habit.
Breakfast: 1 cup oatmeal with Splenda
******

Mid Morning Snack--around 1:45pm
MMS: 1 boneless, skinless chicken breast with a drizzle of Frank's Red Hot
*******

Lunch--about 4:00 pm
Lunch: 1 small macintosh apple and 2 small ground turkey burgers
*******
Mid Afternoon Snack--About 6:45 pm
MAS: 1 grilled chicken breast cut up on 1 cup of salad greens with my special vinagrette dressing...basically apple cider vinegar mixed with sweet and low...its a yummy sweet and sour thing.
*******

Dinner-- 9pm-ish
Dinner: 2 tilapia fillets, 1 Green Giant steam in bag vegetable mixture, 1/2 cup brown rice
*******
** I always have an extra apple on hand at work in case my blood sugar drops or I am craving something to snack on in between dinner and going home for the night.

Evening Snack--optional, but I usually do eat it.

ES: Egg white omlette with cut up green and red peppers, tomato and onion.
*******

So thats pretty much what I do in a day that I am eating right. I tweak it by maintaining these rules for myself:
**I can have all the protein I want, so if I want to eat one chicken breast or 3, its MY choice.
**I cut out most sodium. Anything reading on a food label as being over 250 mg of sodium per serving I automatically put back. I use No Salt instead of real salt. I use Mrs. Dash to cook with.
**I cut out dairy. Im intolerant, anyway. I save it as a restaurant treat.
**I try to not use condiments, but honestly, I am a condiment JUNKIE!!! So I try to avoid the bad ones. I rely a lot on Walden Farms. I make a lot of my own. Its worth it.
**I make sure I drink all my water.
**I prepare most of my food ahead of time.
**I try to keep everything sugar free. I know sugar free does not mean carb free, but even when having a treat at Starbucks, I go for the sugar free options now. The guilt of full fat, carbs and sugar are what cause me to spiral into failure.
**I keep my carbs at a minimum. I do not count them, nor do I fret about them, but use them as a general rule of thumb when purchasing, as I do with my sodium and caloric consideration.


Thats it, thats what I do.