I am now keeping an online food journal/menu, you can read it Here.

This is an example of what I eat each day.

Breakfast

Scrambled Eggs
Made with 1/4 c of egg beaters,
2 Tbsp of chopped onion,
2 oz lean ham and
1/4 c low fat cheddar cheese

Or

Cereal & Milk
Made with 1 cup any low fat cereal and
1/2 c skim milk

Lunch

Lean Cuisine Meal with a Side Salad

Or

Sandwich
I use either Tuna, Ham, or Turkey.
With slice of cheese and light miracle whip
on light bread.
I usually have a salad with it or
low fat chips.

Dinner

4-6 oz Baked Boneless Skinless Chicken Breast
1/2 c Black Beans and 1 c rice
Large salad

Or

Chicken tacos

Or

Lean pork chop with
1 c green beans
1 Medium baked potato

Snack
(I choose 2-3 per day)

1 Apple
1/2 Cantaloupe
2 Sugar Free Fudge Bar
Cup Low fat Yogurt
1 Frozen Fruit Bar
1 Fat Free Pudding
2 Caramel Popcorn Cakes

I eat a lot of Salad.
Sometimes with lean ham,
tomato and low fat cheese on it,
sometimes plain.
I use Ranch Dressing.
I tried the fat free kind
and couldn't stand it.
I found this other kind
called Light Done Right Ranch
made by Kraft.
It's excellent!
I can't even tell the difference.
It's about half the calories and fat.