I have been asked this question a lot latley and work and on our group!! I am a person that can eat the same thing over and over and over again so I am not sure what I do will work for most people. I know it really works for me if I really stick to it. this is my normal thing I do everyday specialy on work days which makes it so much better!!
early morning before I go to the gym I have half a double fiber muffin with peanut butter on it.
before I leave for work I have a bowl of fiber one cereal with non fat milk.
a.m. snack I have either 2 big squares cinnamon graham crackers or 1 oz. of peanuts or 1 oz. of almonds
for lunch I have a sandwich ( the bread is really important if you don't use the right bread you can really mess with your calories I use natures own white bread it is high in fiber and tastes great only 90 calories for the 2 pieces) Then I have a lunch meat any kind of turkey, roast beef or ham. No mayo but mustard is ok. Sometimes I have a PPJ too!! I have baked chips 1 oz. and hostess 100 cupcakes they are very high in fiber as well.
Dinner I almost always eat a Healthy ones tv dinner. I find this works well for me even if they are eating something that is ok because I don't go back for seconds. It is already portioned out for me which really works for me and you get a little apple dessert that I love!!
for dessert I have a weight watchers Ice cream bar they are good and if you look at them all some are very high in fiber too!!
A couple other things I eat are:
Red pepper Hummus I love it!!
mint patties the really small ones to cut the sugar craving
Double fiber english muffins instead of cereal when I don't go work out!!
Grilled cheese sandwich with spray butter!!
roast beef sandwich with lettuce tomato and american cheese
homemade egg mc muffin
progresso soup light
When eating out I also eat
Subway
Panera bread ( soups and 1/2 sandwich)
taco bell fresco style has a lot of great options
Chipotle ( rice bowls are not bad)
I know I eat more than this but I just can't think for more things so I will keep making a list and add another post when I think of more items!! I hope this helps someone!!