Oh, and as a follow-up to my Post #10, my meals are simple. I don't count calories, never worry about getting enough protein, and I never allow myself to go hungry.
I make sure that I eat plenty of stomach-filling whole grains and potatoes. In fact, I use a rice cooker and cook up a bunch of brown rice and store it in the refrigerator. For the next few days, I'll just scoop out what I need for a rice & beans with salsa, or a rice & steamed veggie meal.
I also buy a lot of frozen veggies and mix and match them. I'll also eat salads, but I usually find myself buying them.
I keep plenty of fresh fruit around, and have berries every morning. I find precut fruits and fruit salads, like Whole Foods Chef Short Cuts, to be convenient.
Nuts, I buy in bulk and unsalted. I store them in the refrigerator.
I have 1-2 tablespoons of ground flax seeds (excellent omega 3 source) per day. I buy them whole, and grind & refrigerate them. I then add them to my oatmeal, rice & beans, etc.
I take a B12 supplement about once a week.
Nothing fancy and nothing complicated.