Thanks. My weekday menu is actually already very similar to your suggestions, minus the snacks which I cannot have because my breaks at work are too short to eat anything.
Incidentally I've already tried both upping and lowering my calories. Upping my calories didn't cause any real weight gain but I felt heavier and sluggish. Lowering my calories resulted in my dragging myself through the workday exhausted, and I didn't lose any weight.
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