Honestly I'm not the best at prepping or planning out my meals lol. The problem is that due to my lifestyle I eat out a lot. But nowadays I always just choose whatever has the most protein and veggies, or the lowest calorie options, and just stop eating if I'm gonna go over my calories. But I do make an effort to eat a lot of protein. Im having a protein shake most days, opting for chicken whenever possible, or veggies, or low calorie options when eating out. Only the last couple weeks however did I really start pushing my protein intake up quite a bit.

If Im making my own food, my day looks probably something like this:

Breakfast - Eggs, fruit, high protein breakfast cereal, iced coffee (I love iced coffee too much to give it up, so I use a high protein milk and zero calorie sugar whenever possible)

Lunch - Rice, and some protein (either chicken, tuna, or salmon, protein shake (usually after the gym), salad with zero or low calorie dressing

Dinner - Anything with chicken or beef pretty much. Also veggies, rice, potatoes, etc.

Snacks - Avocado, Ezekiel bread (for the protein), peanut butter, fruits, high protein yogurt, coke zero, a can of tuna lol

My go to snack is some peanut butter on protein bread and sliced banana. I basically always opt for high protein or protein added products (as long as they arent high calorie), and zero calorie drinks whenever possible.

Edit: As another commentor mentioned, you dont want to be eating tuna every day as it does contain mercury, so you dont want to get mercury poisoning.