Breakfast
For breakfast, choose one of these 300- to 350-calorie breakfast options.
Lunch
Aim to make lunch 325 to 400 calories. Try some of these options.
Snack
Add in a couple of healthy snacks. How about some of these options...
Dinner
Browse through these 500-calorie dinners, organized by Soups, Salads, Sandwiches, Seafood, Fish and Pork and Lamb, then pick from the suggested side dishes, desserts or drinks to round out your meal."
See the entire article @ eatingwell
1200
Breakfast: Aim for 250 to 300 calories.Think about getting some [non]dairy [dairy subsititues] and fruit at breakfast—the protein from the [non-]dairy [foods/drinks]and fiber in the fruit will keep you feeling full longer.
Lunch: Aim for 300 to 350 calories.
Lunch is a great time to get in healthy, fiber-filled, low-calorie vegetables, lean protein and whole grains.
Dinner: Aim for 400 to 500 calories.
Snacks: Aim for 50 to 100 calories.
Fill the rest of your calorie allotment with 1 to 2 snacks.
"EDITOR'S NOTE
For questions about the daily calorie calculation: This formula is used in many clinical weight loss trials—and, it's true—it assumes that the person using the equation is sedentary. If you're an active person and you're finding that your result (say 1200 calories) is too low, bump it up gradually to one that feels satisfying to you. The point is NOT to starve yourself. Most people will lose weight on a 1500 calorie diet, some on an even higher caloric level. The best gauge for whether you're at the right level is how satisfied you feel (you shouldn't be hungry all day!) and whether you're losing weight. If you're losing weight on 1800 a day and you feel great, stick with that. The calculation is just a suggested starting point."
See theentire article @ eatingwell