I think I am medium? I am heavier than typical though right now, I guess I am usually the thin side of medium.
My typical days are:
Breakfast: cereal or omelette (egg beaters or egg whites)
Lunch: Some sort of meat, starch, and veggie. Can be like a dinner see dinner description below), or might be a salad in summer months; or, a tuna salad sandwich, usually open face with lettuce as the top of the sandwich; or, hot ham and cheese not grilled; or, pasta of some sort.
Snack: toast or fruit or cereal or soup, sometimes a mini meal.
Dinner: also some sort of meat, starch and veggie. The things I make a lot are chicken either boneless breast or thighs, depending on the dish. Typical is Chicken Captain (a tomato base) with pasta. Chicken with mushrooms (I make this rarely, maybe 1 time every two months, because it has cream soup in it). Baked chicken. Breaded pork chops. Plain pork chops. Steak, either sirloin or strip prepared with a rub. Meatloaf. Meatballs.
The sides for dinner as I said is usually one starch (baked potato, mashed potatoes, rice, tortillas, tator tots, pasta. Typical veggies (grilled asparagus, green beens sauteed or microwaved, peas, mushrooms, raw salad, spinach, corn). I never make cheese sauces for veggies, I do once in a blue moon melt mozerella on brocolli, but I eat that maybe 4 times a year.
Also in my diet about once a week are legumes like beans. Rice and beans, refried beans, bean salad, chickpeas in salads, hummus. When I want to lose weight I usually increase my legumes intake, I probably should go back to doing that.
I should mention I do eat frozen food, like a Stouffers, two to three times a week for convenience. I usually add my own veggie.
Although, I have been trying to eat two vegan meals a week.
I have gained weight because I started eating more cheese lately, also eating some bigger portions, and dessert at times. Ugh. Gotta get back to a healthier diet. I notice most heavy people usually cook with much more fat than I do, or eat out in restaurants more. I very rarely eat snack foods like chips and crackers.