I posted an average "weight loss" meal day on here in another thread earlier today...I'll see if I can find it and edit it in.
However, a general breakdown of my calories for one of my days during weight loss looked like this:
Breakfast: 300
Snack: 200
Lunch: 375
Snack: 200
Dinner: 400
Snack: None or 100-200 depending if it was a "high" day for calories. I cycled my calories during my weight loss, averaging about 1500 a day over the week.
I also ate/eat mainly "whole foods" with limited sugar and limited non-whole grain carbs. Oh, except for the occasional protein bars.
I MADE sure I got protein with EVERY snack or meal to keep me full, keep my blood sugar even and build lean muscle mass. I also got/get 30 minutes of High Intensity Interval Training Cardio and 15-30 minutes of Steady State Cardio 6 days a week. Strength training, at home, with "body weight" exercises like crunches, push-ups, etc. and with resistance bands 3 days a week.
As for the Protein/Nutrition Bars -- nothing fancy. I eat Balance Bars, mostly Caramel Blast and Chewy Chocolate Chip, 14/15 grams of protein for 210 calories or Zone Perfect Bars with 14 Grams of Protein for 190 calories...If I need to "replace" a meal, I carry around the Cliff Protein Bars that have 20 grams of protein and 270 calories. I avoided the protein bars with the sugar alcohol as sweeteners because they DO NOT agree with my stomach and, er, digestive system. I'd rather have some sugar than cramps.
I should say, however, that the protein bars are not an EVERY day thing...I try to choose healthier options, but I do have one every other day or so...and I have been known to eat two in a day in a jam...
Right now I am working on trying to figure out my calorie level for maintenance as I am slowly continuing to lose...time to stop as the Size 2's are starting to fit. For the last three days I have eaten around 1900 or so a day -- slightly bigger breakfast and lunch with a 200 calorie evening snack.