I've just started keeping a food diary at weekend, am doing it on my laptop, in Excel, here it is.....(I'm not saying follow this exactly, obviously, but this is what is working for me so far, I've lost 3kg in 12 days, it is quite long too!..) Hope it helps!
Saturday
2 Shredded Wheat with skimmed milk 217 3.2
2 small jacket spuds with cottage cheese 320 3
king prawns (200g)200 1.2
200g tinned tomatoes32 0.2
(onion, spinach, chillis, lemon) 0 0
brown rice 218 1.6
Strawberry Muller Rice 220 4.4
Daily total = 1207 cals 13.6 fat
Sunday
Cornflakes and skimmed milk 300 5
2 x wholemeal pittas 284 1.8
tin of tuna in spring water 146 0.6
(onions, cucumber) 0 0
tin of chickpeas182 4.7
passata 100 1
wholemeal pitta 142 0.9
(spinach, onion, tomatoes, chilli peppers 0 0
Strawberry Muller Rice 220 4.4
Daily total Cals1374 Fat 18.4
Monday
2 Shredded Wheat with skimmed milk 217 3.2
2 small jacket spuds with cottage cheese320 3
cup a soup43 0.2
chicken breast118 1.4
prawns 50 1
passata 100 1
brown rice 218 1.6
chestnut mushrooms 130 0.5
3 x small apples, 3 x small satsumas 0 0
Daily total Cals 1079 Fat 11.9
Have had to edit it as it woulsn't copy over from Excel.....