I've never kept a set daily menu. My focus is on getting healthy, tasty ingredients and combining them in tasty ways. I periodically check my diet on cronometer to track nutrients and calories. IMO the online food diaries can be very helpful as a training device. You get to see what your food is contributing to your diet, both good and bad.
So I can't really tell you specifics. For breakfast I try to get a big chunk of protein; might be eggs, fish, liver, or leftovers from dinner. Or a combination. If I have some precooked greens I might eat some of those or if I'm in the mood the protein might top a big salad. coffee is essential.
Lunch is usually a great big salad with a heap of protein on top.
For dinner it might be like lunch again, especially in summer. Or some fish with salad and vegetables on the side. I'll usually eat some berries with lunch or dinner. If I'm feeling extravagant some greek yogurt on the berries.
Common protein foods for me = Salmon, eggs, ground beef, steaks, tuna, oysters, clams, liver. All kinds of vegetables, especially green leafy. Berries for fruit in limited quantities. Fats include coconut oil, olive oil, ghee, butter, avocado, rarely nuts or nut butter in small amounts. Lots of herbs and spices.
Overall my diet is primarily greens and non starchy vegetables by volume, with meat or fish next, small amounts of fruit, smaller amounts of high fat dairy or dnuts. By calorie - 25% P, 65% F, 10% carbs.
Special treats - 90% dark chocolate, a few almonds, a glass of wine or cider, a mango! Not every day, not every week.
Set measures IMO really don't work, because you have to limit yourself so restrictively, plus someone elses needs won't be the same as yours.
I've lost 35 pounds over 2 years. I'm still overweight, but my health and mood have improved dramatically. I'd keep eating this way just for the way if I feel.
