I usually skimp (I like food, so the below is "skimping" for me) for 6 days and work out 4-6 days a week, depending how lazy I am. I've lost 70 pounds over the last year (yeah, I was a fat ass), eating basically...
Breakfast - Grits with salsa, swiss cheese, jalapenos and tabasco sauce. Muffin with whites from hard boiled egg on it w/ ketchup or something.
Lunch - Salad with tuna or a little meat in it - prefer chicken. 1 serving of dressing.
Dinner - A serving of meat, rice/potato/noodle serving (one or the other). Maybe a salad or a serving of just about anything else.
On the 7th day I pig out and eat whatever the hell I want. It is my little reward and probably negates 2-3 days of the regular eating. Plus, I don't stick 100% with this all the time, but I try to as a guideline. Additionally, I don't count fruits and veggies in with this. Cooked, or fresh I eat them as I like. I also put down some sort of granola bar before bed.
I think the key is that if you eat 3 meals a day, you should try to avoid snacking too much - ESPECIALLY on junk food. Otherwise, you can try to do that eating 5-6 times a day, but small portions. I simply don't have the means to do that.
The other important factor is to work out. I do a lot of cardio and light weights.
My '03 Sold.