For me it has really helped to switch diet very slowly, and not stick to crazy plans.
Basically I collected all kinds of dishes that are high in protein and medium-low in carbs and fat. Then I chose those which I naturally like! At work I will have a "cheat lunch", simply because I can't be a$$ed to bring something every day. Other than that, my diet consists of:
Morning: Muesli (Oats, Nuts, bit of raisins, bit of something sweet). Be aware though that I cut down MASSIVELY on the size! Sorry pal, breakfast is not that important after all. I barely feel the difference and I'm only eating half of what I used to. At least I'm hungry before lunch (which will be heavy anyway)!
Lunch: Something reasonable at a restaurant near work, but can also be a burger sometimes. But there's a long afternoon + workout afterwards.
Pre-Workout: Apple+Banana, maybe an hour before. If lunch was small, maybe some muesli bar - whatever is available and reasonable in calories.
Post-Workout: Another apple, just so I don't collapse since I have to ride my bike home
Dinner: One of
- Curd (3-500g), mixed with frozen (hence fresh) fruit. Fills you like crazy and has 0 fat, and only as many carbs as you need to recover
- Chicken breast (300g), dice and fry, together with vegetables (can also be frozen for convenience. just buy good quality). Heavy pepper, maybe a bit of olive oil.
- If very hungry, can add 1-2 slices of bread. Very thin topping of whatever you like (butter cheese jam, but just for the taste!). Lean ham is great.
- If it NEEDS TO BE, buy a frozen dish but pay attention that it's not too fat. You can get some stir fry stuff, put some fresh vegetables and egg in there and only eat half of it. But prefer cleaner options.
Anyway, what really helped me was CURD and Boiled ham. Both have high protein and almost 0 fat/carbs. They don't go bad quickly, I have huge stashes of them. Whenever I feel like snacking, I whip up something quick with them. Stuff like curd+tuna+horseradish (season with lemon+pepper) sounds crazy, but it actually tastes great.
And when I'm talking curd I don't mean cheese, but pure, unprocessed curd. Here in Germany it's a staple food, next to milk, and ridiculously cheap.