I have been doing the CSIRO eating plan for the past 10 weeks (lost 6kg yay!) - this is a basic idea of what I eat in a day:

Breakfast: Smoothie made with 1 weetbix,1 banana, 1 cup milk, 3 tabs vanilla yoghurt (sometimes add a teas of milo) - really filling

Lunch: 100g protein (2 eggs, or lean ham, chicken, fish, tuna, etc) and salad
So - Ham and salad sandwich on wholegrain bread and 1 200g lowfat yoghurt (doesnt have to be no sugar but can be if you want to)

Dinner: 200g protein and at least 2 cups veg (vege are free you can have as much of any except potatoes)
So - 200g Lean steak and 2 cups asst vegies
200g low fat icecream with 100g fruit salad

Snacks - 25g lowfat cheese, 100 g fruit As much diet softdrinks/other drinks as you like, diet cup a soups, etc. (I don't have this)

Basically in one day you are permitted to have (and should have to maintain the correct balance of everything):
50g wholegrain cereal - 2weetbix, 1/2 cup sultana bran, allbran etc. - or 1 slice wholegrain bread
2 slices whole grain bread - 1 slice may be replaced with 50g potato or 1/2 cup rice or 1/3 cup pasta
3 serves dairy - lowfat - 200g per serve or 250ml milk or 25g fullfat cheese or 50g lowfat cheese (less than 10% fat)
100g protein at lunch, 200g at dinner
20g fat - oil, or nuts
1/2 cup salad
2 cups veges

Once you've been doing it for a while, it is easy to create your own menus for a day and work out how to have what you would like. EG Friday's I often have a homemade pizza - so i save my bread allowance for dinner and 2 of my dairy's for the cheese.