Sure, all of the below come in between 350 and 400 calories. Once I had a good sense of the calorie count and portions for each component, mixing and matching became pretty simple:
Breakfast:
2/3 cup of 2% yogurt, 1 cup of raspberries, 1/3 cup of granola (full disclosure, I eat this at least 5 times per week - it is my go-to workday breakfast).
2 eggs fried using cooking spray, 1 slice of toast, 1 tbsp butter or cream cheese
1 fried egg, 2 ounces of deli ham, 1 slice of muenster cheese on a hamburger bun
2 wasa light rye crispbreads, 2 oz of cream cheese, 3 oz of smoked salmon
1/2 cup dry oats, 2 tbs nut butter, 1 tbsp maple syrup OR 1/2 mashed banana cooked with 1 cup of water.
Lunch
2 cups of salad greens, shredded red cabbage, carrot, tomatoes, cucumbers
2 tbsp of commercial dressing
2 hard-boiled eggs OR 4 oz chicken breast OR 1/2 cup of prepared tuna salad OR 1/4 cup of shredded cheddar cheese and 1/4 of an avocado
1 package of ramen (without seasoning packet) cooked and drained, 1 cup of mushrooms and bok choy sauteed with garlic in 1 tbs of oil. toss all together and dress with a splash of soy sauce and a tiny drizzle of sesame oil.
2 cups of sweet potato and black bean chili, topped with 1 tbsp of greek yogurt.
4 oz of deli ham or turkey, 1 oz of sliced cheese, and mustard on a hamburger bun