Stay out of the pantry! There is nothing with 0 calories in there. If you want to snack, go to the veggies in the fridge, Sugar-free jello, or water!
Mix in a spray bottle:
1/3 Dawn dish soap
I plan a week at a time, but I usually end up changing some things. I keep a legal pad and use it only for menus. That way if I need to get quick ideas, I can just flip around some pages. This is a record of what my family likes and ends up being a great resource in itself!
When I start thinking about food or obsessing about meals, etc. - I tell myself "there's that thought again!" It reminds me that I am just in a habit of thinking about food and eating is a reaction not a necessity. Get busy living life - call a friend or write a note to someone!
Have a cup of low calorie soup before supper and you will eat less! Chicken broth based or beef broth based are best - avoid creamy or cheesy choices for best results.
If you think you are hungry, here is a method to find out whether you really are. When you feel like eating enjoy a glass of sparkling water, a pickle or a few raw vegie sticks. If you weren't really hungry it will take awhile to feel hungry. Wait until you feel those hunger pains and there is no do...
When you take a bite of a treat and you are not wild about it - don't eat it! Throw it away!
One of my favorite secrets is a Never List. When someone offers you something on your never list, you have a ready answer, "I never eat chips" or whatever is your shortfall. Some suggestions are fried foods, chips, chicken wings, hot dogs. What's on your Never List? How about it?