The programme goal is based on 1500 kcals per day, which is higher than a lot of diets, but it works and is sustainable. It recommends fixed meal times wherever possible, so you don't have to rely on feelings which are often messed up.
So my plan is:
7.00 ish - breakfast (250-300 kcal)
2 dl light yogurt, 1 dl muesli and 1 dl berries/half a piece of fruit
or
1 dl porridge cooked with 2 dl milk and 1 dl berries/half a piece of fruit
or
1 boiled egg, 2 ryvita type breads, a scraping of butter, 2 thin sliced ham, sliced cucumber
or
1 cafe latte with 2 dl milk, 1 slice of wholemeal bread, a scaping of butter, 2 tbsp cottage cheese, sliced veggies and 1 piece of fruit
10.00 - snack (100-150 kcal)
1 piece of fruit
or
0.5 dl cottage cheese, 1 dl berries/half a fruit
or
2 dl yogurt, 1 dl berries/half a fruit
or
10 natural nuts
or
1 ryvita, scraping of butter, 1 slice of cheese, sliced pepper
or
1 ryvita, scraping of butter, 1 cooked egg
1.00 lunch (500 kcal)
3 dl vegetables
1.5 dl cooked (35 g uncooked) pasta/rice/bulgur/quinoa or 2 potatoes (about 150 g)
125 g fish/chicken/meat or 3 eggs or 2.5 dl beans/lentils
2 tsp cooking fat
4.00 snack - same as morning
7.30 dinner - same as lunch
I have a load of old weightwatchers recipe cards that I use for lunch/dinner instead as they all come in around 500 kcals each, and I really enjoy them. My dietician is happy with that.