In meeting with a nutritionist and trying to meet things that I like here is one of my standard meal plans for a day.
5:45 am when I get up I eat 2 eggs or 2 ounces of chicken or steak (from previous meals) and a whole wheat and flax pita by Joesephs.
9:30 I eat a Greek 0 fat yogurt with some blueberries. I dont get the kind that has the mushy fruit mixed in, I get fresh blue berries and add them.
11:30 I eat lunch. Usually I eat a turkey wrap.
100% whole wheat tortilla by Joesephs
4 slices of turkey breast
2 slices of cheese
green pepper and any other vegies I can get in there.
The important part is the avacado. You are trying to convert your body from burning sugar and carbs to burning fat for it's energy. Avacado is loaded with healthy fat that your body needs to learn to burn so it can burn your fat reserves when you are hungry rather than making you eat more carbs.
2:30 or so, usually right when I get home from work, I will eat something from the fridge left over. Cannelini or black beans, broccoli, and a protein like grilled chicken or steak. A single slice of 100% whole wheat bread is ok too or one of your pitas if you have the carb crave though avoid them if you can.
6:00 I will prepare a nice meal for me and my wife. I always make a protein and multiple kinds of veggies. Last night I made NY strip on the grill with brussel sprouts and beans with spincach, carrots and a garlic sauce. The night before i cooked Salmon in a foil pouch. I put Asparagus, green and red peppers, minced garlic and onions and celery in there too, sealed it up and threw it on the grill for 20 minutes. Sprinkle some poultry seasoning, thyme, rosemary, crushed red pepper, salt, pepper, and or italian seasoning. It was fantastic.
I try not to but if she wants I will make her some pasta or rice a roni and try not to eat it.
9:00 Snack of some sort. Yogurt, sugar free fudge pop, sugar free pudding, Atkins peanut butter and chocolate meal replacement bar, left over stuff.
Try not to go 3-4 hours between meals! And try to avoid eating after your last snack. If you have eaten enough good fats during the day, you should be able to resist the carb crave later at night.
Hope that helps!