I usually do this:
-On drive into work, 1 piece of dried toast (60 cal). Gets metabolism started.
-After settling into work, 1 banana (90 cal.).
-About mid morning, fruit (strawberries, pineapple, whatever). My grocery store sells pre-packed containers of cut berries, etc. (about half-pound or 1 cup aka 8 ounces). About 75-100 cal.
-Lunch time, a homemade dry sandwich of turkey, swiss, lettuce, etc. About 230 cal.
-Lunch time, a lean cuisine frozen meal 300-400 cal.
-Lunch time, strips of bell peppers, about 2/3 of a cup. About a full sandwich sized ziploc-type bag (14 calories).
-Mid-afternoon, apple slices (grocery store sells a container of 5 pre-packed washed, cleaned, sliced apples bits), 30 calories
-Mid-afternoon, baby carrots. (grocery store sells a bundle of 4 pre-packed cleaned, washed baby carrots. About 30 calories.
-Late-afternoon, a Quaker chewy granola bar. 100 calories.
-Dinner time, a glass of wine or two (200-400 cal).
-Dinner time, anything else I want- reasonably of course. Chipotle burrito, or Z-Pizza, or Corner Bakery, etc. Up to 1000 calories.
This is a day's total of about 2300 calories which is just enough to maintain my 160 pounds, even losing a half-pound a week so I supplement by having a cheater day on the weekend (Chicken Parmigiana, Mexican food, etc.)
Hope this helps. I mix up the foods a bit, but yeah- unfortunately I eat a lot of the same during the day, except for the dinner meal.
