My calorie intake goal has been 1350, so a bit outside of your range, but close enough I think.
I started aiming for 400 calorie meals, 3 meals a day, plus one 150calorie snack, which at first was a post workout snack/meal, then was a mid-afternoon snack. More recently I've been having 450 calorie meals regularly, because I tend not to eat snacks and end up lower than I'd like for calories.
For a 400-calorie meal, I aim for 20g protein, ~10g fat, and between 50 and 70 grams of carbohydrate. This gets me to my minimum of 60g protein, 32g fat, and 180g carbohydrates.
For breakfast, I have around 150calories grain (1/2c dry oatmeal, ~1c cereal like Cheerios, or 2 pieces of toast), a piece of fruit (usually a small banana, ~90calories), a protein/fat source (1 egg, ~1oz cheese, or ~2oz turkey sausage), and 1cup skim milk (if I have cereal, I have it with the milk; if I make oatmeal, I make it with milk instead of water). I mix it up a little with a 1/4c of raisins in the oatmeal instead of the banana, or an apple, with a couple of pieces of the apple chopped up and put in the oatmeal if I'm eating oatmeal.
Lunch is usually a sandwich (2 pieces bread) with deli turkey for protein, butter for fat, and cheese for both; or peanut butter and jelly, which is less protein but still not bad. I finish it off with a serving of fruit and a serving of veggies.
I've recently taken up making a casserole type dish of 5-6 servings to have for dinners all week long. I've tried a few different things, but they have so far been 1 serving of pasta (2oz dry), 3oz of chicken, 1 serving of veggies, and 1-2 oz cheese per serving. I also have another serving of veggies on the side.
I have every meal in balance; some amount of grain, some amount of protein, some amount of fat, often a serving of dairy, and either fruit or veggie, or both. A banana a day for breakfast really helps me get the potassium in, but having an apple or raisins every once in a while is nice.
Also another good breakfast idea I make on Sundays usually, is french toast. 2 pieces multi-grain or whole wheat bread dipped in 1 egg mixed with ~1/4c to 1/3c skim milk and cinnamon and/or vanilla extract. Using a bit more milk like that keeps the french toast moist, so it soaks up less syrup and, at least for me, keeps me from wanting to add more syrup than I need. 1 tsp butter and 1 tsp pure maple syrup per piece, a piece of fruit, and the rest of 1c of skim milk to drink (1c less whatever you use for the french toast coating; easiest is to just measure out one cup, then pour what you need/want in with the egg). It's not as healthy, but it's not unhealthy, and it is a very nice treat.
I've gotten to where I don't need anything sweet added to my oatmeal, although raisins add a nice sweetness themselves, and I always add cinnamon. However if you need a bit of sweetness, I recommend pure maple syrup or honey. Maple syrup has 16 2/3 calories per tsp, and you'll probably find yourself not needing more than 1-2 tsps, or maybe a tbsp if you have a sweet tooth, which is an extra 50 calories, but not really so bad. Honey is also a good natural sweetener that you won't need a lot of to get the sweetness you want. Either of these will add less calories for the sweetness than sugar or brown sugar.
A little bit lengthy, but what can I say, I'm thorough. I hope this helps!
| current weight: 184.4