That doesn’t sound like much food! It won’t be sustainable to try and make huge changes at once, so try to just set 1-2 measurable, attainable goals for a few weeks. After that, add something else in. For example, try to eat 5 servings of veggies every day for the next 2 weeks, and beyond that be kind to yourself and accept that it’s a slow process to lose weight in a sustainable and healthy way.
A big turning point for me was switching from restriction to the quality of the food I was eating. I don’t limit myself on any veggies, and am just cautious with sauces/dressings. I try to eat a lot of high quality protein like eggs, fish, greek yogurt, cottage cheese, nuts. The only place I really track the quantity is with carbs (I focus on complex carbohydrates and not eating white pasta/bread/rice) and processed food or dressings. A few really easy meals that have helped:
-greek yogurt with a handful of granola and berries or banana
-steamed veggies + a protein with a drizzle of teriyaki sauce (this was a game-changer for me, instead of cooking in a ton of the sauce I add it at the end in a small amount)
-rice bowls with brown rice, roasted veggies, and fish or chicken
-scrambled eggs with low fat cottage cheese (they have extra protein and are gooey and delicious) + sauteed spinach with garlic
-deconstructed taco salad – guac, salsa, greens, ground meat with seasoning on either brown rice or salad base
-protein-heavy pad thai – I buy one of the “kits” with rice noodles + seasoning and then add shrimp, tofu, egg, lots of shredded carrots, green onion, cilantro, peanuts, and only use half of the noodles
-lentil/chickpea pasta (love this stuff) with sundried tomato, roasted zuchinni/tomato/pepper/onion, kalamata olives, low fat feta, basil, balsamic glaze – this pasta salad lasts for days as lunches and snacks too
If I’m hungry, I eat something, no matter what I’ve eaten that day or how many calories I’ve had, but before I do I have a big glass of water and set my alarm for 15 mins. Half the time I was just thirsty, but the rest I make something like a piece of whole wheat bread with no-sugar peanut butter, carrot sticks with hummus, or a fist-sized bowl of leftovers. After about that amount of food I wait another 15 minutes before having more.
Stick with it and remember that over time one day won’t make or break you, and lots of small decisions add up over time. You can do this!