Like I wrote in "Naturally Thin," no two days are the same. However, there are some recurring themes in how I plan my meals for the day:

Breakfast

Breakfast is a decaf sugar-free vanilla soy misto. What I eat varies. Some days, I'll have a scooped-out toasted wheat bagel with a small amount of butter. If I need protein, I'll have a slice of soy cheese or Laughing Cow cheese. Other days I'll have some irish oatmeal with cinnamon and a drizzle of agave and some frozen blueberries. Some days I have Kashi good friends cereal or shredded wheat (this I drizzle with agave nectar) with almond milk. I don't measure anything. You know what a small bowl of breakfast food looks like.Use a japanese rice bowl size as a guide. Once in a while I'll eat a lowfat whole grain muffin knowing full well that it's a bit like a piece of cake. If it isn't enormous then don't sweat it. Just don't eat a large white-flour muffin.

Snacks

I don't believe in obsessing about eating every few hours. Try to get to know your food personality. If you go too far without eating and become ravenous then you need to force yourself to snack. Otherwise, like me, just know when you're getting to that hunger place. I might eat a Kind Bar or Larabar because the nuts stay with you. Mid-morning, I'll peel an orange or eat a grapefruit or an apple, but fruit spikes your blood sugar so don't go too long without some protein soon after.

Lunch

Lunch often involves soups. They fill you up and are hearty. Some days I'll do a veggie burger on a slice of whole grain bread with soy cheese and a bit of mustard mixed with ketchup. Other days will be a salad with lots of veggies, some type of protein (i.e. chicken or chickpeas), a small amount of cheese and a non-creamy dressing.

Some days I'll have leftovers, but I try to balance it out. One day it was shrimp tacos but I only had 1 small tortilla. Another day, it was a turkey burger with no bun. Or perhaps, an egg white veggie feta omelette. Some days I'll have something vegetarian like baked falafel or tofu stir fry. Just cancel your membership to the clean plate club. Everything is about portions. My diet is a bank account and I invest differently every day. I don't binge but I also don't deprive.

Dinner

Every night, I make a "use what you have" salad. I use whatever greens I have, usually arugula or romaine, and combine it with whatever else I have -- grape tomatoes, carrots, cucumbers, corn, sprinkle of sharp tasting cheese (i.e. feta, blue cheese or Parmesan), etc. Then I salt and pepper the greens and make a simple dressing out of olive oil, lemon, white balsamic, a dash of agave nectar and a dash of mustard.

The main course varies. White meat turkey burgers or whole wheat pasta with vegetables such as spinach or broccoli rabe. Sometimes, if I'm not starving, I'll have a hearty soup like split pea.

Other times, I'll make one of my lowfat recipes, such as healthy tacos or lowfat enchiladas. No matter what, I do not overeat. Always know what a normal portion should be. To fill yourself up, eat more salad and veggies, which are high in fiber and low in calories.

One example of a meal I had recently is BBQ chicken with sauce on the side with half a sweet potato and sauteed green beans. I eat the skin on the chicken, but have a smaller account. I'd rather have flavor than quantity. On another night, I went out and had a escarole salad with pecorino, mint and lava beans with a 1/3 lb. rib-eye steak. That's a fatty, flavorful steak, so I took a lot of it home from the restaurant and made Jason a sandwich the next day. For dessert, I had a few bites of gelato. Another dinner I had recently was a large salad, a few bites of pasta bolognese (I ate more sauce than pasta), a few bites of eggplant Parmesan, 1 lamb chop, and a few bites of dessert.

I usually have a few bites of dessert - ice cream, cupcakes, whatever. Use a small ramekin dish to control portion size.

It's not necessarily about what I eat, but about the psychology of how I eat that is the key. That's what my two books and fitness DVD are all about.