Here is a complete, typical listing of my intake - high fibre & omega-3's, low salt. Throw in a couple of glasses of wine from time to time and variations due to business travel. This is from a day in January, but I've eaten exactly the same stuff so far today (before supper). I shop at Wegmans, and everything is easy to find. Sorry for length of post.
Breakfast ½ Cup Wessex Oatmeal
2 tbsp Wheat Bran
1 tbsp Flax Seed Meal
2 tbsp Honey
¼ Cup Blueberries
6 oz. Soy Drink
2 Cups Coffee
1 Multi-Vitamin
1 Low Strength Aspirin
Lunch 1 Chicken Breast
1 Cup Salad Greens w/ pepper
3 Slices Tomato
5 Small pieces Broccoli
1 tbsp. Olive Oil
1 tbsp. Vinegar
5 1” sq. pieces watermelon
8 Oz. Water
Snack 8 oz. White Tea
½ tsp. Honey
Supper 6 oz. Tilapia pan-fried in 1 tbsp. Olive Oil
1 Cup Salad Greens w/ almonds & walnuts
2 Roma Tomatoes
1 Cup Hash Browns w/ garlic, olive oil & Roma tomatoes
8 oz. Water
Bread
Snack 8 Carr’s Water Crackers
4 oz. Goat Cheese w/ Cranberries & Cinnamon