It really helped me to weigh my food for a while to figure out the correct portions I should be having. This week my meal plan is:
Smoothie with 1/2 cup oats, 1 cup low fat milk, 1 cup of mixed berries (can do any fruit), 10g peanut butter, 1 scoop of protein powder
100g low fat Greek yoghurt with 1 cup of fruit (been alternating between pineapple and rockmelon as was on sale and it's meant to be 200g of yoghurt but too much for me)
1 wholemeal wrap with 1 and 1/2 cups of salad, a slice of low fat cheese and 100g of chicken breast (I think about 70g when it's cooked) - I normally toast it if I can
1 carrot with 50g hommus (meant to be 100g but it's too much for me)
100g of steak (about 70g cooked), 2 and 1/2 cups of veg and one cup of brown rice (can have quinoa or cous cous as well)
I am never hungry and sometimes struggle to eat it all. I don't eat any other snacks and just water. But coffee with no milk is fine.
This is a modified plan from Kayla Itsines meal plan. I have been following this for a few months now and I don't have to weigh anymore as I know the portion sizes.
Hope that helps!