Well, everybody's different, but I aim for about 20% protein, less than 20% fat (I like it closer to 10%), and the rest complex carbs overall in my diet. This is from my meal plan:

Breakfast:
1/2 whole wheat bagel
1 teaspoon cream cheese
1.5 cups skim milk
1 cup orange juice

Lunch:
Fruit Salad
Lentil, Cracked Wheat, and Vegetable Salad

Dinner:
Italian Pasta and Vegetable Stew
Garden Salad

It fills me up.

Here are the recipes for the lunch and dinner items:

* Exported from MasterCook *

Italian Vegetable-and-Pasta Stew

Recipe By : Cooking Light, Sept. 1995, page 158
Serving Size : 8 Preparation Time :0:29
Categories : Soups And Stews

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
4 cups water
2 cups chopped onion
1 1/2 cups quartered small red potatoes
1 cup dried Great Northern or navy beans
1/2 cup sliced carrot
1/2 cup quartered mushrooms
1/2 cup uncooked pearl barley
1/2 pound lean boneless round steak
cut into 1/2-inch pieces
14 1/2 ounces pasta-style chunky tomatoes -- (1 can) undrained
14 1/4 ounces fat-free beef broth -- (1 can)
3 cloves garlic -- chopped
1 cup sliced zucchini
1 cup torn spinach
1/2 cup uncooked alphabet or other small pasta
1 tablespoon dried rosemary -- crushed
1 teaspoon salt
1 teaspoon rubbed sage
1/2 teaspoon pepper
1/4 teaspoon ground nutmeg
1/2 cup grated Parmesan cheese

Combine first 11 ingredients in a large electric slow cooker. Cover with lid, and cook on high-heat setting for 6 hours.

Add zucchini and next 7 ingredients (zucchini through nutmeg); cover and cook on high-heat setting an additional 30 minutes or until beans are tender. Yield: 8 servings (serving size: 1-1/2 cups stew and 1 tablespoon cheese).

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NOTES : Ladle into individual soup bowls, and sprinkle with cheese.
Nutr. Assoc. : 0 0 4716 4214 0 4204 86 4787 0 1514 0 0 5663 0 4363 0 0
1302 0 0 0

* Exported from MasterCook *

Lentil, Cracked Wheat, & Vegetable Salad

Recipe By : Cooking Light YEAR: 1995 ISSUE: Nov/Dec PAGE: 167
Serving Size : 4 Preparation Time :0:00
Categories : Vegetable Salad/Dressing

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1 cup boiling water
1/2 cup uncooked bulgur -- cracked wheat
1 cup dried lentils
2 tablespoons olive oil -- divided
2 cups diced zucchini
2/3 cup diced green bell pepper
2/3 cup diced red bell pepper
1/2 cup finely chopped red onion
1 teaspoon grated orange rind
1/4 cup fresh orange juice
2 tablespoons fresh lemon juice
1/2 teaspoon salt
1/8 teaspoon ground red pepper
Lime wedges -- optional

Combine boiling water and bulgur in a large bowl; stir well. Let stand 20 minutes or until water is absorbed. Place the lentils in a large saucepan; cover with water to 2 inches above lentils, and bring to a boil. Cover, reduce heat, and simmer 20 minutes or until tender. Drain well; add to bulgur, and set aside. Heat 1 tablespoon of olive oil in a large nonstick skillet over medium-high heat. Add zucchini, bell peppers, and onion, and saut7 minutes or until vegetables are crisp-tender. Add vegetables to bulgur mixture. Combine remaining oil, orange rind, orange juice, lemon juice, salt, and pepper in a small bowl; stir well. Add to bulgur mixture; toss gently.

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NOTES : Serve warm or at room temperature. Garnish with lime wedges, if desired. Serving size: 1-1/2 cups.

Nutr. Assoc. : 0 218 0 0 5663 0 0 4712 0 0 0 0 0 0

* Exported from MasterCook *

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The fruit salad is as big as I can eat it- about 2.5-3 cups of fresh chopped fruit, no dressing or other stuff.

The garden salad is 2-2.5 cups mixed greens (I like mesclin mix with Romaine lettuce and spinach), 1 cup of chopped other veggies, usually green and/or red peppers, mushrooms, carrots, celery, broccoli, and some shredded cheddar cheese (I don't like salad dressings). If I have them, I might put some croutons on it too.

The day's plan I gave has the following nutritional info, according to Mastercook:

1210 calories
19 g fat % calories from fat 13.4%
6 g saturated fat
212 g carbohydrates % calories from carbs 67.2%
43 g fiber
61 g protein % calories from protein 19.4%

I usually don't get that much fiber, but the day before was a little deficient, so I made up for it. I aim for 30 g fiber per day. I try to balance everything out weekly.

My normal food intake is as follows:

Breakfast:
Cereal with skim milk and banana

snack:
granola bar

Lunch:
Sandwich with deli-slice fake meat and mustard
potato chips

Dinner:
stir fry (fake meat and veggies) with rice

Desert:
cookies

I eat toast, bagel, or cereal for breakfast. Lunch is pasta salad or sandwich with cheese, tomato, and lettuce. A snack would be more toast with cheese, peanut butter, or jelly; or fruit like a banana or an apple. Dinner is pasta and tomato sauce or a vegetable stir-fry over rice. Dessert is usually fruit; occasionally cookies. No soy or fake meats, and I get plenty of protein! With wheat and dairy, I've never had a problem with protein, even when I'm not following the best diet. I do take calcium and iron suppliments though, as a woman.