My daily intake was between 1500-1599 (see my first post to see how you should start with higher intake and lower as you go: https://www.cougarboard.com/board/message.html?id=23029355).

My goals:

I'd usually go do something physical right after work (ends at 5), so before I go out I need to be between 800-1000 calories.

I save 100-200 calories to right before bed (I know, but I wanted to).

Breakfast:

Usually, I didn't have calories during breakfast. It's technically better to have calories during breakfast, but whatever.

• 
  
• 1 big glass of water
  
• 1 bottle of Vita Rain Zero (Costco's vitamin water with 0 calories)
  

During Work

• 
  
• I'd drink Powerade zero, diet soda, and water. A lot of it.
  

Lunch

A few different options:

Arby's (600 Calories)

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• Arby's Classic Roast Beef Sandwich (360 Calories)
  
• Jalapeno Roast Beef Slider (240 Calories).
  
• 1 Bottle of Vita Rain Zero and 1 Diet Soda
  

Subway (560 Calories)

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• Footlong Ham Sandwich with Lettuce, Spinach, olives, onions, banana peppers, jalapeno, mayo, and parmesan). (560 Calories)
  
• 1 Bottle of Vita Rain Zero and 1 Diet Soda
  

Panda Express (650 calories)

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• 1 bowl of fried rice with mushroom chicken
  

2 Tuna Fish Sandwichs (545 Calories)

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• 1 Sandwich (225 Calories)
  
  • 
    
  • 1 can of light tuna (100 Calories)
    
  • 2 slices of Sarah Lee light bread (45 each, 90 total)
    
  • 2 Tablespoons of light mayo (35 Calories)
    
  
  
  
• 1 more sandwich (225 Calories)
  
• Apple (95 calories)
  
• 1 Bottle of Vita Rain Zero and 1 Diet Soda
  

Del Taco (540 Calories)

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• 1 Chorizo breakfast burrito (540 calories)
  

Jimmy Johns (600 calories)

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• Big John Sandwich with no cheese
  

Honestly, one of those is my typical lunch. I've also done chicken and rice, pork steaks, etc.

Snack

Before work ended, I'd have a snack, usually:

1 Banana (about 100 calories)

1 Muscle Milk Light Protein Shake (100 calories, get them at Costco)

1 Bottle of Vita Rain Zero (0 calories)

After that, I'm at like 750 calories. So I'd have another snack later, either a banana, a couple of pieces of toast, etc. Either way, I had to be above 800 before I went and exercised.

Dinner

So many options here, including any of the things I eat for lunch. But if I was 850 before, I had 600-700 calories for dinner. That left me with 50-100 calories for a snack later at night.

Eggs on Toast (575 calories)

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• 3 fried eggs (70 calories each, 210 total)
  
• 3 slices of toast (bread is Sarah Lee 45 calorie bread, 10 calories of butter, so 165 total)
  
• 1 muscle milk light protein shake (100 calories)
  
• 1 banana (100 calories)
  
• 1 bottle vita rain zero, 1 can of diet soda (0 calories)
  

Pork Steak and baked potato (579 calories)

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• Pork Steak (41 calories per ounce, probably 6 ounces, so 246 calories).
  
  • 
    
  • Steak Sauce (add 35 calories)
    
  
  
  
• Baked Potato (163 calories)
  
  • 
    
  • Add 100 calories of butter
    
  • Add 35 calories of sour cream light
    
  • Salt
    
  
  
  

Tacos (600 calories)

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• Ground turkey (58 calories/ounce, ground beef is 94, if you get the right brand it tastes the same)
  
• Seasoning (5 calories)
  
• Shell (I get the 60 calorie spinach shells)
  
• Hot sauce (5 calories)
  
• Light sour cream (35 calories)
  
• I could usually get 3 ish tacos out of that, just count until you get to 600
  

Eggs and Bacon Sandwich (630 calories)

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• 1 Sandwich (315 calories total)
  
  • 
    
  • 2 eggs fried (140 calories)
    
  • 2 strips of turkey bacon (25 calories each, so 50 calories total... it's 90 for a strip of normal bacon)
    
  • 2 Sarah Lee light bread (90 calories total)
    
  • 35 calories of light mayo 
    
  
  
  
• 1 more sandwich
  

Honestly, there are a million more dinner options

Late night snack

I had about 50-200 calories left depending on the day. I'd either have some toast, some eggs, a smoothie, popcorn (not bad honestly), etc.