annhet, I just saw your request to post what I eat. I really am not that organized or routine, and I still figuring out what works best for me in this WOE, so I don't think I could present anything remotely comprehensive to you.
Basically, I get hungry, I eat, I make sure it is MWL and that at least a third of each meal/snack (or at least my day in total) is green/yellow veggies. My house is completely MWL (as my husband is on board - in fact, he got me started on this), and I have a few "safe" foods in my desk drawer at work (plus, there is a grocery store across the street).
Started McDougall (MWL) on 3/14/12 (at 316.4 lbs).
Highest weight ever: 327 (fall of 2011)
Also aspartame free (except for an occasional piece of gum) since 3/14/12!
5'9" tall, 44 years old.
Progress photos: http://changes23.blogspot.com/