I lost all my extra weight I'd put on over the years, almost 60 lbs, now have a very healthy BMI. I had to look it up, 19.9.
Breakfast-oatmeal or 9 grain flakes, flax, cinnamon, honey, any kind of fresh or frozen fruit.
Lunch-black beans with tomato sauce (no oil), diced green peppers, eggplant if you have it, cooked onions, seasoned with cumin or cumin and chili pepper, served hot or cold depending on how you like it.
Dinner-lettuce, then salad toppings, tomatoes, diced pickles, broccoli very small, red beans, cooked whole wheat or rye, any fresh veg you like, and a dressing of tomato sauce (no oil) onion, vinegar or lemon juice, chili pepper, smoked paprika, garlic and onion powders in a blender. Make the salad big-3 to 4 cups worth.
Snacks-oat cookies sweetened with fruit purees (no sugar added), fresh fruit, baked marinated tofu if you like (higher fat), air popped popcorn sprayed with diluted soy sauce, sprinkled with veg powders smoked paprika, onion and garlic powder.
Try to eat 2-3 cups of food per meal, don't go hungry, ever.
I eat potatoes and pasta a lot, w/o any oil or butter or fat. I make a mushroom gravy that is a comfort food over ww sprouted bread or potatoes (baked or mashed), and spaghetti tomato mushroom sauce (no oil), over pasta. I bake bread every week to 2 weeks, no refined sugar, no oil, no salt. We salt things when we eat them, and only a little. Nuts and seeds, minimally, too high fat for snacking.
What I mean is, I love my food, it's very satisfying and delicious.
How can I complain about it, my weight is under control for more than a year now and my husband is healthy too. He loves it as well. We probably make 30 different meals over time, but the above is common for us.