city bbq's sauce only has 10g carbs. ive been eating it a lot lately (city bbq, not just the sauce). skinless roast turkey = 310 cal, 1.7g fat, like 68g protein, some bbq sauce, and usually beans (11g protein, 330 cal, 3g fat) and either fruit or potato salad.
for smoothies, something you can try, is take your blender, about 1c crushed ice, maybe 1/2c water, 1 scoop of chocolate protein powder (get it at meijer or walmart, 13-15$ for a 2lb tub), 1/2 banana, and a spoon of peanut butter. its great.
also, salads can be way worse for you then shit like a whopper or a big mac. heres an article i read the other day that kinda shocked me..
http://www.msnbc.msn.com/id/30829785/
i started trying to get back into watching my diet again, and have been doing the 4-5 smaller meals a day, gym 3x/week, etc.