I have googled tons of stuff about meal planning but everywhere makes it seem so complicated! You have to count all of this and measure all of that. It is like they think we are to stupid to know that an apple is a healthier choice then a chocolate bar. These are the main things that I have found out that help me the most.
1. Eat whole foods! Like fruits and vegetables. Try to stay away form the pre packaged food because they are normally full of sodium and other harsh ingredients. Eat whole pasta, bread, and rice instead of the regular stuff.
2. Portion controle! You can eat as many brussels sprouts as you want but when it comes to the bread and dairy stick to the portion size. If you are still hungry after you portion of pasta then eat an apple or some carrots. There is a reason that our plates should have more then just one type of food on it because a portion of pasta isn't going to fill most of us up.
3. Time! You should give your body snacks throughout the day. If you have a breakfast burito for breakfast around 8 then have an apple around 11 and lunch around 2. If you can last until 6 for dinner then great but if you can't have some almonds around 4. Don't starve yourself by skipping the calories at breakfast because then you will over eat at lunch and most likely go out to eat instead of eating that salad you packed.
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