Lynn,
When I am losing best, I am eating the following approx. portions
B- 1 egg, 1/2 pc. toast and Special K Protein Water
L- 2 Slices Turkey (Deli), 1/4 avacado, small side salad, dressing
D- 4 oz. steak, 1/4 baked potato with Butter, 5-6 bites of veggies
I follow lunch and dinner after about 1/2 hour with a cup of tea and 1/4 of a Dove Chocolate to feel like I had something sweet.
I also drink 3-4 liters of water daily.
If I eat less than that I just don't lose. I also make sure to not eat the next meal until my stomache actually growls so sometimes it is 3 hours and sometimes it is six and I never wake up hungry in the morning.