PLAN PLAN PLAN! that's my motto!
i have a plan for EVERY SINGLE day, even after i have no more weight to lose (im 25 and i've lost over 50lbs since the end of high school. i was an athlete but never thin+gained weight when i slowed down the sports, so i had the extra and then some to lose).
pick a calorie range for weight loss. i'd say something like 1500 and under, but no less than 1200. then, start picking foods you LIKE, but count calories, and spread them out through your day and make sure you dont go over your range. you will quickly see that picking healthy and lower fat foods will allow you to eat WAY more food and stay in that range.
secondly, always PLAN what you will eat the next day. never wake up going hmmm what will i eat today? youve got to KNOW and have it ON HAND. be prepared! never start a day or go into a mealtime when you're hungry and DONT HAVE A PLAN! that's gonna screw you, big time. you'll be reaching for the chips in 0.2335 seconds flat! have all your staples on hand and prepared food made for the week, etc. i dont know if everyone can handle this, but for me, eating the exact same thing everyday for weeks at a time works like magic. but i dont have a problem with picky eating or getting sick of anything- variety or no variety, healthy or unhealthy, ill eat it if its food, lol! (probably why i was overweight to begin with!)
lastly, spread out your calories in an even way over your day, the way YOU need to. dont feel like you need to follow a plan that worked for someone else, its not necessarily the best one for you. if you like to eat a bigger breakfast, or youd rather eat a bigger snack after dinner/before bed, plan it around that. whatever YOUR preferences are. contrary to popular belief, your body DOES NOT care WHEN you get your calories, its the AMOUNT that matters. so if you havent met your calories needs for the day and it's 10pm and youre about to go to bed, and youre hungry- eat a little something! it WONT make you gain weight simply because it's after 7pm or whatever. the point here is- if you tailor your plan the way YOU are comfortable, then you'll stick with it!
staples i always have to create meals for my days are- whole wheat toast, light cottage cheese/yogurt/sliced cheese/fatfree milk, chicken and turkey (cutlets, sausages, coldcuts, etc), fatfree sugar free pudding mixes, fruit, fresh veggies, laughing cow cheese, salmon burgers, luna bars/lowfat granola bars, instant oatmeal packets, rice cakes, protein bars....
the list goes on and on. shop around and take a look what you like, you know what's healthy and relatively low cal!