Breakfast: my everyday breakfast is 1/2 cup dry old-fashioned oats (1 serving) mixed with water, cooked in the microwave for 2 minutes, then mixed with splenda, 1 tsp half-n-half, and cinnamon. That's 150 calories for the oats and 10 for the half-n-half. I have that every day at work and throw in an apple, orange, or small serving fat and sugar free yogurt either then or above an hour later. Super-easy to cook at work (that's where I eat breakfast) and really, really satisfying. On weekends I make my oats with skim milk, which takes it to 250 calories (approx). I would make it with the skim milk (for the dairy protein) on weekdays, too, but I can't be bothered with keeping/managing milk at work. I find the oatmeal more satisfying that dry cereal - it seems like there's more in a serving, somehow, and I've come to really enjoy it even when the splenda, cinnamon, and half-n-half aren't available.
Lunch: I have a few recommendations for you - but definitely agree with the last poster about adding a cup of raw, non-starchy vegetables to whatever you're eating. I eat 1+ cups raw, non-starchy vegetables (a variety, different everyday, but usually involving some combination of carrots, celery, broccoli, cauliflower, etc.) before and with the rest of my meal and it really makes for a satisfying lunch.
Okay, lunch ideas (240ish calories):
1. tuna salad in either a half or a whole whole wheat pita pocket or w/2 slices WW bread. Tuna salad recipe: 1 can tuna packed in water, relish (if you like, I don't), chopped green onions, some chopped parsley or cilantro, maybe some chopped celery, plain fat free yogurt to taste (usually between 1/4 to 1/2 cup, depending on the amount of tuna), and 1 tsp dijon mustard (or more, to taste). Check the calorie count of the pita bread (larger/higher cal pitas, I use 1/2 for lunch. Smaller, low calorie pitas, I use a whole one for lunch);
2. 2 cups of some sort of (clear - not cream-based) soup. I've been sick so I've been living on canned soup even though I usually like to make my own. The sodium count can be high, but the calories are low: say, 100 to 120/cup, with about two cups in a can of non-condensed soup.
3. 1 "burger" replacement patty (Boca or Morningstar Farms are the brands we have in my neck of the woods) w/whole wheat pita and/or low-cal ww bread. I'm mostly a vegetarian, so I've eaten alot of these over the years. Some are better than others. I'm not so much for the ones that pretend to be burgers, but I like some of the flavored ones, like tomato-basil or "philly cheese steak" - which is 130 calories and seems to have some actual cheese-like substance in the patty. (Though - the pizza-y tomato-basil one is better, IMO). Again - I eat with a variety of raw fresh veggies, but it makes a satisfying lunch w/such an accompaniment and would be around 240 calories with 1/2 pita or 2 slices of low-cal bread.
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hi all, 
