I drink a big glass of water with a pinch of salt after waking up and then I make a big bowl of salad for the rest of the way. I throw whatever vegetables I bought that week ( radish, beets, carrots, apples, cucumber, olives, avocado, lettuce, blueberries, etc ), add one source of protein I vary every day ( canned beans, rice, chicken , tuna, eggs, cheese, etc ), add spices for salad that I buy already mixed and bath everything with a healthy oil or a good quality mayonaisse. I cant bother making the mayonaisse myself. I like to eat small portions so I pick from the bowl 6 - 8 times a day. Every time I pick I usually put in the toaster a loaf of whole grain bread that I eat with the salad.
I have a hard time drinking water because I dont like it except after waking up. I try to drink two liters every day. To keep track of my water consumption I have two glass bottles. I leave them empty in the right side of the kitchen every night before I go to sleep. I fill them next day one at a time and as I drink them, I leave them in the opposite side of the kitchen. It works as a visual reminder everytime I go to the kitchen. Most of the days I drink like one bottle and a quarter to half of the second one.
Besides that, I drink an unhealthy amount of coffee every day. No milk. I switch to decaf coffee in the afternoon. My overall consumption of coffee and water and food in general depends on how much alcohol I drink that day.
To be on the safe side, I take every day one third of the daily dose of a good quality multivitamin and some good quality vitamin d because I spent most of the time insides. Thorne Research is the brand I buy.
And thats it. On Sundays, if Im not lazy, I buy some pastries from an artisan bakery.
Thats how I used to eat for years. Now Im too ill to digest so much produce so its mostly processed food and the multivitamin/vit.d. I never gained weight and I never had to measure anything except loosely measuring the protein intake. I would make the salad the night before except for the dressing and some vegetables and fruits that would spoil too much overnight which I would leave for the following morning. Every few weeks I would grow tired of eating always the same and would take the time to cook a nice meal.
