Cashew nut butter is good on toast
soya flour can be used much the same as plain flour
God knows what omega rich sprinkle is
If your planning to go on a diet then its normally down to portion control and a lesser extent what you actually eat hears a quick basic run down;
5 small meals a day eat when hungry not through ritual
For the first couple of weeks use a side plate to control your portions
7 portions of fresh fruit and veg a day minimum
reduce red meat
don't eat processed foods cook as much as possible fresh
Breakfast should be predominantly fruit based for fructose smoothies are ideal
snack around 10-11 something sensible like a cereal bar
lunch consisting of salad and a lean meat such as chicken or seafood with a small amount of carbs e.g. wholemeal bread, wholemeal tortilla wrap no or very little salad dressing
snack around mid afternoon
dinner should consist of 2 parts meat, 3 parts veg, 1/2 part fat, 2 parts carb
after dinner if hungry eat fruit if that isn't enough then a cereal bar