I'm celebrating a decline in blood glucose and a 27-pound weight loss in the last 54 weeks. Here is an example of how I've been eating for the past year.
This is a weekend breakfast, in contrast to my workday oat bran. I was improvising at the end of the food budget month, and missed counting the protein in the bread and the carbs in the cottage cheese, so those values are higher than planned. The current target breakfast is 37g protein, 24g fat, 60g carbohydrates, 600 calories.
I keep my recipes in a spreadsheet, so I can tweak them as I tweak the targets or adjust for ingredients on hand. The snapshot below is a precise record of the somewhat excessive meal shown above.