I eat twice a day. Slightly different diet on different days.
Wednesday, Thursday, Sunday:
Breakfast
1) Soupy mixture: 20g of psyllium 3 g of lecithin granules, 1 tablespoon of brewers yeast, 1 tablespoon of ground flaxseeds, 30g of 85% whey concentrate, 1 tablespoon of fat-free yoghurt, all mixed in 2 cups of water
2) Large salad (250 calories, about 3-4 servings): romaine lettuce, spinach, tomatoes (pearl), red onion (1/4 of medium size onion), radishes, 3 large green olives, 5 medium black olives, cucumber, 1/4 green pepper, 1/4 red pepper, dill, parsley, green onion, 1-2 tablespoons extra virgin cold press olive oil, pepper, lemon juice.
3) 80g of fat-free cheese
4)10 almonds, 6 hazelnuts, raw, unsalted
5) 1 apple, 3/4 orange, 1/3 cup frozen bluberries (sometimes fresh, depending on seasonal avialability)
6) various supplements (multivitamin/mineral, calcium, magnesium, etc.)
7)2-3 cups mixture black/green tea, cold
Dinner:
1)3 egg whites or 3 tablespoons of egg-white substitute lightly sauteed with spinach, mushrooms, onion.
2)cooked vegetables: broccoli, carrots, mushrooms, spinach, tomato paste, onions, all in fat free vegetable broth with a pinch of olive oil and turmeric. For variety on various days: the same - only substitute cauliflower for broccoli, or cabbage.
3)Various supplements
4)A little bit of dried fruit (say, 4 dried apricots)
5)randomly, 1/8 of a tablet of chocolate - dark, 75% cocoa or above
6)Glass of red wine
7)2 cups of black/green tea mixture
Monday
Everything the same as above, except for dinner, substitute egg whites with half a can of wild caught Pacific salmon.
Tuesday
Breakfast the same as above breakfast.
Dinner is very small on Tuesdays: soupy mixture - 3 cups of water and mixed in 20g of psyllium, 30g of 85% whey protein, 1/2 cup of wheat bran, 1/2 banana, 5 frozen strawberries. 2 cups of black/green tea mixture. Various supplements.
Friday
Same breakfast as always (except Saturday)
NO DINNER. Fast after Friday breakfast until Saturday breakfast - usually it's about 22 hours. In that time, around 8 PM, often (but not always), 2 cups of straight black coffee, no sugar.
Saturday
Breakfast
1)Soupy mixture: 20g psyllium, 3g lecithin, 1tb brewers yeast, 1tb flaxmeal, 30g. 85% whey protein, 1/2 cup wheat bran, 1/2 banana, 5 frozen strawberries, 1tb fat-free yoghurt, 3 cups of water.
2)10 almonds, 6 hazelnuts. Raw, unsalted
3)1 apple, 1 orange, 1/3 cup frozen blueberries
4)various supplements
5) 3 cups black/green tea mixture
Dinner
The same salad as for breakfast on other days. 80g fat-free cheese. Cooked veggies, same as on other dinner days. Supplements. Tea.
Exercise:
Monday through Friday. Before breakfast. 40 minutes aerobic stationary bike with arm action.
That's it. Key above all: low overall calories. You can't eyeball. You MUST calculate absolutely everything. Advantage: once I've worked out my week's worth of calories, I don't have to recalculate, as I eat the same weekly diet every week. Avoid saturated and transfats. Favor mono fats (olive oil). Maintain correct balance between n3 and n6 essential fatty acids (should be about 1:1). Small amount of fatty fish once a week, not more, not less. Essential to get all nutrients in, supplement mildly. Again key: keep calories low. Mine are about 1500 cal a day. I'm never hungry, except briefly during my Friday fast (when I omit dinner).
Departures from diet. Unfortunately, during travel and social engagements, my usual eating pattern has to be abandoned. Travel: up to 3 weeks a year. Social occasions: 1-2 month. At that point I eat everything, in liberal quantities, and don't feel guilty.
Can it be better? Sure, I should never go "off" the diet as I outlined above. But quality of life is also important - and so I don't feel guilty. Exercise should incorporate a bit of weight training - I don't, and that's a failure, but I don't care. I can tweak it to make it better, but can't be bothered. It's good enough.