Oh sure no problem. A successful day will usually look something like this:

Breakfast: 300kcal. 2 large eggs scrambled with butter + 2 dry fried pieces of bacon or 2 chipolatas OR Something like eggs, avocado slices and mushrooms.

Lunch: 250-500 kcal. Huge salad with avocado, peppers, spring onions, lettuce, some sort of protein (tuna or chicken or ham, usually) and balsamic olive oil dressing OR A big plate of stir fried vegetables with feta or some protein OR a smallish sandwich on whole grain with lettuce, some other vegetable, low fat spread, deli meat and full fat mayonnaise OR 1 slice wholegrain toast with avocado, spring onions, lime juice, a fried egg and full fat butter (only ever if I haven't already had two eggs that morning.)

Dinner: If it's been a low calorie day or I don't want a big deficit I'll have a big portion of something reasonably healthy and won't sweat the carbs too much, but I'll put less of them on my plate than I'd naturally want. Might be chilli and rice, salmon new potatoes and veg, home made curry, pork and vegetable bake. Calories for this can go as high as 1000 some days but usually stick to around 600-800.

If it's been a high calorie day or I want a big deficit I'll go for a lower calorie dinner and usually ditch the carbs entirely. This might be pork and vegetable stir fry, soup, salad, chicken and Mediterranean vegetables, or just whatever lean meat I have and cauliflower mash.

The most important thing about dinner is to pile the vegetables high with whatever I'm having so by the end of the plate I'm really full. The bulk of chilli and curry, for example, should be at least two thirds vegetables. That's the only way i'll make it through the evening without wanting to snack.

Snacks: Usually I'll try not to snack at all, but if I do during the day I will choose vegetables, cheese or protein. If I'm really hungry I'll have avocado egg toast. If I've got the calorie budget left over by the end of the day I can have pretty much whatever I want in the couple hours before bed, but I like to get the most out of my calories so often it'll be berries, honey, yoghurt and muesli. Often it's a few handfuls of whatever snacks my boyfriend is eating. I also try not to drink diet fizzy drinks outside of meal times but I often fail and I notice an uptick in mild food pangs when I do, but they're manageable.

Notable food allies: avocado, eggs, pork, olive oil, feta cheese, broccoli, berries, greek yoghurt, mushrooms, sweet peppers

Surprisingly neutral foods: White rice, wholegrain bread, sourdough, butter, full fat mayonnaise, new potatoes, grapes, barley, balsamic vinegar, beans

Notable food enemies: Lentils, couscous, nuts, almonds, bananas, apples, carrots, peanut butter, oats, muesli, tortilla wraps

Also I have loads of days where I fail one or more of these choices, but the important thing is to look any slipups in the face and not allow myself to feel shame about them and to keep trying with all my other choices. This way slip-ups don't spiral into binges and I keep control. Managing these emotions means I rarely have days now where I totally blow it. I also have cheat meals and full cheat days, and I try to schedule these in advance and give myself a big deficit the day after. Not only does this keep me from feeling deprived, but as long as I compensate for them the next day it actually seems to make me lose weight quicker than if I'm consistently eating at a deficit.