The recipe thread frenchfancy linked to is best. But this is what I do:
When I started I split my kcals across breakfast lunch and dinner, but now my typical pattern is: midweek fasts whole tin of soup for 200kcal then at dinner I'll have some kind of meat or fish with 200g frozen veg which comes in around 250kcal which leaves room for a cup of tea or two with a dash of milk.
Personal favourites in the meat and fish line are fish fingers, lidl yellowfin sole and lidl breaded chicken.
My midweek fasts really do feel like I've eaten a decent amount of food at each meal.