One of the things I found super helpful was downloading LoseIt! or MyFitnessPal and using it for planning my day ahead of time. So as you can see below most days this is what I eat. I am actually going to start eating this for the next few days but I also can adjust this. For example I eat grilled chicken thighs or breasts or tenders depending on how I am feeling and try to change it up, you can also have pork loin or another lean meat. Seasoned and grilled.
I have found that the the frozen bags of vegetables that can be thrown into the microwave to be a life saver, I like to cut the sweet potato into french fry like sticks and cook them at 400 for 20 minutes, if you want you can also throw the chicken on the pan as well and cook both at the same time. I am lucky enough to have a grill so I use that. I will also sometimes grill asparagus on the grill, change up the green vegetables.
But it makes shopping so much easier, because I don't need a lot of ingredients. It is important to keep changing things up a little bit to avoid burn out. Initially I started having a salad for dinner as well as the salad for lunch and found that I burned out on salad very quickly. Sometimes I will substitute soup for the salad but I try to get a lot of green vegetables in my diet. Some nutrition advice comes and goes but all I have yet to hear issues with green vegetables.
So when you are doing your meal prep you can season a bunch of chicken ahead of time, cut, clean and cut the sweet potatoes. All of the salad ingredients can be chopped ahead of time and put into containers. Or just make the individual salads.
Need to know how many sweet potatoes you need, you can figure this out ahead of time. I make 7 ounces (200 grams) of sweet potatoes for my wife and myself 5 nights. so that is 7x2x5=70oz which is 4,3lbs, so we need a 5lb bag of sweet potatoes. I like to make two bags of green vegetables for dinner so I will need 10 of those. I need 3 3/4lbs of chicken thighs. All of this can be planned for ahead so when you go to the store you know what you need and how much of it is needed. I always struggled with the second part of that when I started shopping which resulted in us having extra food that I would eat if available. Now we don't keep much food in the house that is not above. Which makes it a lot easier to not worry about cheating.
Also this is a perfect day, I might add a hot chocolate or an ice cream in the evening especially if I worked out hard.
You can see I have at least 30 grams of fiber, my calories are pretty equally distributed between Fat, Carbohydrates and Protein. I have found this is what works for me. I am getting lots of vegetables, I try to mix in different vegetables into the salad. Sometimes hummus sometimes chic peas, we also make a taco salad with taco meat, guacamole, and salsa, it is delicious, and changes things up. If you are a person that needs a little variety it is important to keep changing things up.
I think it is important to create a meal template for yourself to have day to day for normal days. Something you are at a deficit so that when the special occasions come around you have some calories to play with!
Head to the forum and share you meal template!