Breakfast: oatmeal 2/3 cup, 2 scoops protein powder, lots of cinnamon, 1 teaspoon cocoa powder, skim milk 8 oz, scoop dried cherries or raisins.
Lunch and Dinner: nuked or steamed green veggies(lots = 1/2 -1 lb) w/ 1 TEAspoon olive oil and spices; fish/chicken/meat spiced and nuked/steamed without oil; 1-2 sweet potatoes nuked with cinnamon, or 1/4 – 1/2 cup brown rice.
Hot sauce; green tea (~5 cups/d); cinnamon; ginger; garlic are my friends
If I get hungry between meals, apples or other fruits are my 1st choice.