I use 647 bread, 1 pt with eggs for breakfast. some kind of protein for lunch, either grilled chicken or tuna. I also buy the 98% FF ground chicken and turkey and sautee that with corn, onions and mushrooms and beans for a dinner. And it's enough for leftovers. Load up the fridge with fruit and I either bake some WW 1 pt. muffins that you can find by googling, or Fiber one brownies or Sugar free cookies