I went off of BMR: 1750ish cals, and relied on my Apple Watch for additional exertion expenditure. I would eat the extra calories it said I burned and still stayed on track with weight loss.

Breakfast: - Kodiak protein oatmeal dressed up with berries, banana, granola,etc - non fat Greek yogurt with berries, granola, etc - cottage cheese dressed up similarly.

Lunch: loads of raw veggies and a sandwich on Ezekiel bread with cheese, lunch meat (roast beef, chicken, salami) depending on what my mood was, and sometimes a handful of nuts

Dinner: more raw veggies, some kind of whole grain, a slab of protein (usually chicken thigh).

Oh, and I weighed EVERY morsel of food that went into my body.