I tend to keep it fairly simple, low carb soup or salad for lunch, protein source (fish, meat, cheese, etc.) plus a variety of veg for tea, stir fries and stews are good, as are courgetti, and vegetable mashes. The only difference is when I am playing badminton, which is usually two nights a week, when the evening meal is replaced by a protein shake, drunk partly before and partly after the session, as solid food seems to cause me problems. When I do have breakfast it is usually Greek style yoghurt (full fat) and berries, or a small portion of porridge, although I probably can’t afford the carbs in the porridge if I am aiming for 35. Basically I never used any books, just adopted the main principles (no white stuff, white bread, pasta, rice, potatoes or sugar beyond that in fresh fruit (in moderation) and vegetables (below ground veg other than potatoes and pulses in moderation)). 800 calories is surprisingly easy to stick to, provided you get the carbs low enough, as your body seems to regulate what it requires from you better. I was rarely hungry on 800 calories after a week or so.
