hi , i actually try and follow a simple plan, i buy tesco light choice meals so i know its about the right sized portion i need . they also say that for every 100 gramms of food you eat there needs to be 0.4 g of fat so if there there was 600g of food there needs to be about 2.4g of fat hope that understandable for you.

my meal plan is a bowl of fruit and fibre for brekkie
a sandwich with tesco light choice cheese triangle spread (instead of butter/marg) ham with little fat content and them cucumber or a tomato, light choice chocolate mousse and an apple .
then one of the light choice meals for my tea