I spent an afternoon working out calories in my fave food, one lot for FDs, another for nonFDs, worked out possible combinations of meal plans, so I had no excuse to get the shopping done & stick to it! I’m sure there’s probably meal plans online & the MM books are good. Here’s a typical one:
Breakfast- porridge with 20g oats & 150mls skimmed milk, 100g blueberries, 171 cals,
Lunch- 1/2 avocado, 1 slice toast, 2 poached eggs, approx.390 cals.
Dinner- salmon fillet, stir fried veg (1 small carrot, mange tout, peppers, about 1/2 a pepper altogether) approx. 400cals.
Snacks- 10 almonds 70 cals, 1 apple 95 cals
Skimmed milk in tea or coffee- 4 cups, approx. 80 cals.
Total 1206 cals (approx.)