do the math. say you want to eat 1400 cals a day. that means that each meal/snack/eating opportunity should be about 280 calories [1400/5].
so if you have 80 cals of yogurt you might want to have it with 60 cals of fruits and 3/4 of an ounce of granola to get you around that 280 cal mark.
figure a salad is 30 cals of lettuce and you have another 250 cals to get from veggies, protein and dressing. so you could do black beans, avocado, salsa and corn. you could do chicken, tomatoes, cucumber, carrots and honey mustard. you could do roasted beets, goat cheese, pistachios and peas. you can head to the library to check out cookbooks because almost all of them will have salad recipes. you can check out the menus of restaurants in your area for what they put on salads and make your own version.
100 grams of raw white potato is about 73 cals. bake it. you can find an ounce of cheddar cheese for 100 cals. a cup of broccoli is going to be about 50 cals. top the baked potato with steamed broccoli and cheese is going to be around 225 cals. or you could top the potato with black beans and salsa. or you could do a mix of cauliflower and broccoli. and have a piece of chicken/fish/beef and make the baked potato and the side. or you could take 1/4 cup of dry lentils [70 cals, 9 g fiber and 9 g protein], toss in the last bits of whatever veggies you need to use up, some curry powder and milk and top the baked potato with a lentil veggie curry.
-google first. ask questions later.