breakfast- 1 small banana, 1 cup chocolate milk, frozen fruit blended, coffee = 300 cals
lunch- cheese stick, 1 oz almonds, 1/2 cup edamame, 1 matzo, carrots = 400 calories
dinner- roasted asparagus = 200 calories??
snack- one piece of dark chocolate = 100 cals
30 minutes on elliptical, push-ups or arm exercises
I'll update to let you know how it goes