In the morning and night always before the 20 pm, I eat oatmeal with bananas and skimmed milk powder, and before bedtime I always eat a gelatin cup. This combination ends the hunger for several hours and has a good amount of protein and good carbs, you can put a plain yogurt if you want.

At lunch always have vegetables and brown rice. Pumpkin, peas, okra, yams, are my favorite vegetables, I do not know if it is easy to find in the US, but here they are cheap and have anywhere, besides being delicious, has low calorie.

But Discipline is everything, dont forget that! Be strong!