My 1,500-ish Calorie meal plan

Calories   ||    Food

Morning:

100   ||   1 small apple or pear (eat fruit 20 minutes before eating anything else, E.I. eat it then have a shower, then eat the rest of your breakfast. Fruit and carbs (like toast) shouldn't mix as they do unkind things together in your digestive tract)
135   ||   1/2 Wholegrain (not wholewheat) bagel toasted, no butter
100   ||   1 tablespoon good quality peanut butter (no sugar, no salt, you may have to mix it when you buy it, then store it in the fridge)
50     ||    Coffee / tea with 1 or 2% milk (small dollup of milk, no sugar)

Snack:

100   ||   Carrot sticks and raw green beans, ball your fist and that's the portion, no dip

Lunch:

200   ||   Vegetable soup or chicken vegetable soup, low fat, low sodium
155   ||   1/2 Wholegrain (not wholewheat) bagel toasted, no butter but can add a spicy mustard

2nd Snack:

100   ||   Plain unfavored, no fat yoghurt, 1/3 cup (40 calories), 1/2 piece of small fruit cut up (40 calories), a few currants 1/2 tsp, nutmeg

It takes a while to get used to unflavoured yoghurt because we're so deeply saturated in sugar, but trust me, it's worth the flavour trade off since you're getting all the nutrients and making the most of your 40 calories. Also, ensure you're choosing a good quality yoghurt, organic / no starches / no gelatine. The yoghurt may separate a little (water on top) but just stir it.

Dinner:

50   ||   1/2 tablespoon oil in fry pan (canola or olive oil)
110  ||   3 egg omlette, sort of... (1 whole large egg with added 2 large egg whites) Separating egg yolks from the whites is a very useful skill in dieting. 8)
70  ||   Crumble a fried piece of bacon (low sodium) or add a teaspoon of slivered almonds / walnuts bits
70   ||   Salad greens: Ball your fist and that is the portion of chopped EACH: Raw spinach, dark leaves of romaine, leaves of iceberg lettuce
100   ||   Add to salad: Ball your fist and that is the TOTAL portion of chopped cucumber, carrot and tomatoes ALL TOGETHER
50   ||   1/2 shy tablespoon of flax oil
25   ||   1/2 tablespoon of low cal salad dressing
100  ||   1 piece high fiber bread (4 gram fiber per slice) that is only 100 calories

Mix the greens and veggies with dried herbs, a squeeze of lemon, flax oil and salad dressing. Toss. Plate. Put "omlette" on top.

Desert:

70   ||   Small apple

Notes:

I've made it easy with the carbs just using bread, but there are many other options like brown rice, whole wheat cous cous (which I love).

Use herbs and lemon zest. They are the easiest way to add flavour without calories.

It's ok to have an "off diet day" once every one or two weeks. Enjoy it and forget about it, and get back on your diet for the next 7 to 14 days.