Here is a typical day of eating for me. I love to eat good food (read restaurant quality), but I can't afford to eat out much either from a financial perspective or from a fitness perspective. So I have tried to turn my meals in to less of a production and get to a point where eating healthy is normal. That way when I 'cheat' and get to hit a bistro it's actually cheating, not the norm.

The best thing for me to do would be to eat 6 meals. Well I rarely plan ahead that well and have trouble shopping for that kind of diet. So here is what I do:

Breakfast
This is one meal that I got out of the habit of eating while in college so it's been a struggle. It's also the least 'entertaining' meal for me. So I usually get some good quality whole grains like because normally I can't focus on taste much anyway.

Was just in HK for a few days last week... too much rich unhealthy food.
Managed to gain 3kg in 5 days. Now comes the pain...

How on earth do the HKers stay so thin???

When you truly consider the weight-loss process, the battle waged is mostly in your mind. "Should I eat the corn muffin with butter or would it be better for me to have margarine or better yet, have jelly? What am I doing eating this muffin anyway? It's so caloric and filled with saturated fat. I'm such a pig. I have absolutely zero willpower." It's no wonder you'll eat that muffin with the butter and slather jelly on top to quiet that negative self-talk.

What you need more than a diet is a way to shift those negative self-defeating thoughts to more adaptive, positive self-statements. As with most things worth doing, this requires a bit of practice. First, become aware when you're using a negative statement, then determine what about that thought is faulty and finally, replace it with a self-defense response or coping thought.
In the corn muffin example, instead of listening to "I'm such a pig" which clearly mislabels who you are, respond with "Pigs are animals and I am human. I don't have to be perfect."