Here is my plan...

   I am eating 1200 calories a day which includes

2 starches (one slice of bread is a starch)
1 dairy (will increase this once at goal - I take an extra calcium)
2 proteins (lean and 4oz each)
2 fat (tsp of oil, salad dressing or mayo)
2 fruit (a cup of anything or half a banana for each serving)
3 veggies (a cup = a serving)
1 treat (under 150 calories, 2 gr fat and 25 gram carbs)

It's the treat I look forward to at the end of every day. My treat is what keeps me motivated and not feeling deprived.

Right now my three favorite treats which are allowed are:

A Healthy Choice pudding cup
Any flavor low fat frozen yogurt (125 gr or 1/2 a cup)
A 'skinny cow' Yum yum.

A typical day

Breakfast:
1/2 cup 1% cottage cheese (my dairy but doubles as a protein so I'm not hungry)
1 cup raspberries or blackberries (1 fruit)
1 slice weight watchers bread - toasted - no butter (1/2 a starch)

Lunch: 
1/2 a whole wheat pita (1 starch)
2 oz turkey or chicken or 1 egg or tuna or salmon (1/2 a protein)
1 tsp mayo (1 fat)
1/2 a banana or a whole apple or 1/2 cup unsweetened apple sauce with cinnamon 

3:00 PM snack (this is when diets have failed me in the past - when I skip this)
1 slice weight watchers bread (1/2 a starch) 
2 oz turkey or chicken or 1 egg or tuna or salmon (1/2 a protein) 
1 tsp mayo (1 fat)

Dinner:
4 oz meat (what ever kind I'm serving that night)
Three cups veggies (sometimes hot like peas, corn, carrots, broccoli, brussel sprouts, etc, sometimes cold like spinach, celery carrots, red peppers) 

8:00 PM snack
My treat! (under 150 calories, 2 gr fat, and 25 gr carbs) - normally it's a 
Healthy Choice Double Chocolate pudding cup. Yum yum.

one 500 mg calcium & one 1000 UI Vitamin D with breakfast
and
one 'One a Day for Women' at dinner

and

Eight glasses of water, or herbal tea, or crystal light.