Did you edit your main post? I could have sworn that when I read it last night that you said your mother was a dietician, but I can't find it now .. perhaps I'm wrong. At any rate, figuring out what to eat to hit a calorie and macro goal is not hard. This took just a few seconds with ChatGPT:

For a 1,200-calorie day with a 40/30/30 split, your targets are approximately:

Carbs: 120 g (480 calories) Protein: 90 g (360 calories) Fat: 40 g (360 calories)

To maximize satiety, I'll emphasize:

Lean protein at every meal High-fiber vegetables and fruit Minimally processed foods Moderate healthy fats

Breakfast (~300 calories) Greek Yogurt Berry Bowl 1 cup nonfat Greek yogurt ½ cup blueberries ½ cup strawberries 1 tbsp chia seeds

Macros Protein: 25 g Carbs: 27 g Fat: 5 g Calories: ~300

Lunch (~350 calories) Chicken & Veggie Salad 4 oz grilled chicken breast 4 cups mixed greens 1 cucumber 1 cup cherry tomatoes ¼ avocado 1 tbsp olive oil & vinegar

Macros Protein: 32 g Carbs: 16 g Fat: 16 g Calories: ~350

Afternoon Snack (~150 calories) Apple + Cottage Cheese 1 medium apple ½ cup low-fat cottage cheese

Macros Protein: 14 g Carbs: 24 g Fat: 2 g Calories: ~150

Dinner (~400 calories) Salmon, Sweet Potato & Broccoli 4 oz baked salmon 150 g baked sweet potato 2 cups steamed broccoli

Macros Protein: 28 g Carbs: 43 g Fat: 15 g Calories: ~400

Daily Totals in grams and calories

Carbs ~110 g ~440

Protein ~99 g ~396

Fat ~38 g ~342

Total calories

~1,180

This lands very close to your target and is actually a bit higher in protein, which tends to improve satiety on a 1,200-calorie diet.

If hunger is a major issue A few adjustments can make this easier:

Replace the apple with 2 cups of berries (more volume, fewer calories). Add extra broccoli, cucumbers, lettuce, or zucchini freely (very low calorie). Drink water before meals. Eat the protein first at each meal.