Sorry I didn't get back to you sooner - I just saw your question back to me.
I have never been a big breakfast fan so I just stick with Rice Chex and soy milk - it safe and easy.
Mid Morning I usually have a piece of zucchini bread or a safe muffing or toast. Sometimes I'll add some applesauce or 1/2 a banana.
Lunch: Turkey or tuna sandwich with baked chips or leftovers from a safe dinner. Most of the time I make extra portions at dinner and freeze them for this purpose.
Afternoon snack: Pretzels, pita chips, 1/2 bagel with 1/2 TBSP of PB and jam, Newman's Own Arrowroot Cookies or other things like this.
Dinner: Chicken Breasts or Turkey Breast made various way always making sure I have pasta, bread, potato, or rice with it. I'm okay with some types of cooked vegies or a very small amount of salad with Newman's Own Light Balsamic Vinagarette Dressing.
Dessert: No Pudge Brownie with soy ice cream. I recently tried the 5 minute pumpkin pie recipe and it turned out great.
I measure the fat in everything and have kept a journal for the past year and a half. It tracks every morsel and every fat gram. I shoot for around 30 grams per day. The highest I've gone is 38. If you attempt to spread those grams throughout your day you will probably do well.
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Response to Niki: Re: How do you deal emotionally with having IBS?-Leigh
