My own menu
I've struggled with my weight most of my life, but recently I have it under control. Over eighteen months starting in 2014 I did my final (I hope) major weight loss, from 250lb to 150lb. Since 2016 my weight has been mostly stable, occasionally creeping up 5-10lb, at which point I will restrict calories and get back to 150lb.
What works for me is high fat, low carb eating. I still keep a close eye on total calories consumed, but I find that fatty food satisfies me while carbs leave me hungry, sometimes make me hungrier. So my menu resembles a keto or carnivore diet, though I don't adhere strictly to either.
Most of my meals are a serving of meat. I like 1/3lb hamburger patties, fatty pork chops, fatty brisket, baked spiral-sliced ham. I also frequently have an omelet, made with two or more eggs lightly whisked, cooked in 1/2tbsp butter, one or two slices of Muenster cheese folded inside, topped with picante sauce.
Last year I tried adding some carbs back into the mix, mostly a bowl of oatmeal for breakfast and an occasional supper of pinto beans and rice. Very enjoyable, but my weight started to creep back up. Probably because the portions were too big; I should have scaled them back, and possibly compensated by cutting back on other eating.
To lose the weight I had gained I spent four months on the ex150 diet, created by a blogger whose diet experimentation I have followed for years. The menu: three coffees per day with 1.5tbsp heavy cream each, lunch of 1/3lb hamburger patty and one slice Muenster cheese, supper of 8oz whipped heavy cream. I did lose the extra pounds, and surprisingly lose some of the belly fat I thought would never go away.
Currently I still drink the three cups of coffee, plus one larger meal for lunch and a smaller one for supper. Lunch is either a 12oz pork chop, 8oz of spiral sliced ham. Once I oven-roast a brisket I will add a 1/3lb portion of that to the rotation. For supper I alternate a 1/3lb hamburger patty with one slice Muenster cheese and an omelet.
My goal — my dream, really — is to settle on a menu that leaves my weight stable and my mind and belly satisfied, to enjoy my food while I'm eating it and not think about food otherwise.