While we know that this isn't always easy, we also know that eating on a schedule will help you avoid between-meal hunger, which often leads to overeating at the next meal.

Here's a 1400-calorie sample one-day menu to use as a guide:

Breakfast
1/2 cup oatmeal
1/2 cup fruit cocktail in juice
1 cup plain low-fat yogurt mixed with fruit

Lunch
2 slices light whole wheat bread
2 oz turkey ham and 1 oz low-fat cheese
1/8 avocado, sliced
alfalfa sprouts
1 tsp mayonnaise
1/2 cup baby carrots
2 Tbsp nonfat dressing for dipping
1 apple

Dinner
4 oz chicken leg, no skin, baked
1 cup whole wheat pasta
4 Tbsp low-fat vinaigrette, 2 for marinade and 2 to toss with pasta (add extra vinegar, lemon juice or water as needed)
1 cup broccoli and 1 cup zucchini, steamed and tossed with pasta
8 oz. 1% milk

Snack
1 cup cantaloupe melon
1/4 cup cottage cheese OR 8 oz skim milk
1 1/4 cups strawberries—blend with ice for a shake