Thought I'd jot down my sample menu when I was just starting to log my food with my friends. This was directly copied from my log in 2005. I'm somewhat disgusted by my choices that include fried foods, coke and ice cream and I don't see a vegetable unless you consider the avocado in the salmon avocado roll.
Menu from the high 160's:
1 slice cheddar
2 turkey sausage patties
3/4 large bagel
small banana muffin
4 slices salmon sashimi
shrimp tempura roll
salmon avocado roll
little mochi ice cream
Workout: Usually walking but not really anything cardio or strength based.
I'm about 125 pounds, sometimes a little less, sometimes more and here's a current typical day:
Breakfast: 1 kind bar (It's macadamia and apricot) About 170 calories and a little high in fat so I make up for it by having lower fat throughout the rest of the day, or I have a smoothie made with frozen fruits. Takes me about 2 minutes.
lunch: Depending. If I can get to the grocery store, I make a salad at the salad bar. If it's sushi, I always have 2 slices of sashimi, small salad with dressing on side and 1 salmon avocado roll. If I'm in the house, I have a mishmash such as a banana, a tomato, a little avocado, maybe an egg.
Snack: Usually blueberries or an orange or a tomato or grapes
Dinner: my "bean" chili which is ginger, onions, 1/2 pound of frozen spinach, black beans, white garbanzo beans, cilantro, red peppers, a little bit of olive oil. I might throw a quarter of avocado if it's in the house and I usually have a small serving of rice.
Workout: Tennis a few times a week