Easy peasey my friend
Breakfast-- 2 egg whites, 3 slices of turkey bacon, 1 apple
*use EGGS instead of whites
Lunch-- 2 Slices of Deli Turkey and 3 Slices of Deli Ham, 10 Baby Carrots (Raw), 1/2 cup of non fat cottage cheese
*what about some whole grain bread or crackers?
Snack- 1/2 Cup of Lowfat yogurt with 2 Tablespoons Granola
*add a cup of strawberries, 1/2 cup blueberries, banana etc
Dinner-- 4 OZ Chicken with 3 to 4 cups veggies
*starch: brown rice, whole grain pasta, quinoa etc
Snack-- 4 cups Air popped pop corn
*maybe a bit of extra virgin olive oil on your popcorn... with a smattering of parm cheese?
adding those little "make this taste GREAT" bits will help get the calories in