Breakfast:
2 slices of bread-1 white bread and 1 wholemeal bread
1 tbsp of jam/butter
a glass of water or fruit juice

Remarks: white bread is to provide you with calcium, while wholemeal bread is for iron. Wholemeal bread has more fibre in it so it makes you feel fuller for a longer period of time. A glass of water or fruit juice could lubricate your intestines so that you won't get constipation. Fruit juice is also rich in fibre and vitamins. Jam/butter is for taste. Jam provides you with some glucose to start off your day.

Lunch:
2 types of fruits of your choice (e.g. 1 apple + 1 pair or 2 servings of fruit salad)

Remarks: fruits such as watermelon and orange are not recommended because they contain mostly water and you will feel hungry again very soon. Apples, pairs, papayas, rock melons and honey dews are strongly recommended. You can find them easily in canteens. But this doesn't mean you shouldn't eat oranges at all. Citrus fruits (oranges, pineapples, kiwi, etc) are rich in vitamin C and your body needs it.

Tea break (or if you feel hungry before dinner time):
one serving of yogurt

Remarks: you don't have to survive on low-fat yogurt all the time because a little fat doesn't hurt! In fact not all fats are harmful-your body won't function properly if you don't have enough essential fatty acids, which can only be obtained from diet! Examples are omega-3, omega-6, etc.

Dinner:
main dish: 1 serving of noodles/bread/anything that's made from flour
soup of your choice/other low fat dishes

Remarks: AVOID RED MEAT at all times. Substitute with chicken or seafood instead. Seafood is high in zinc and iodine so you should take them once in a while. If possible, avoid rice too, because it's really high in carbohydrates (I know people around you eat rice everyday but don't seem to get fat, but if you want to lose weight, do what I say, it worked for me very well). For soup, I'd recommend seaweed soup. Seaweed is rich in iron, sodium, iodine and many other minerals and are extremely low in fat. Another good example would be toufu soup, also rich in calcium and very low in calories (warning: never cook toufu with spinch! chemical reactions make calcium unavailable for the body). Creamy soup is a no, no, no.

Before sleeping:
1 glass of milk, with some honey if you have

Remarks: according to research, honey has been found effective in the breaking down of fats and does no harm to the body. Honey prevents you from getting constipation too! Milk, be it low-fat or full cream, is essential to you. When you go on dieting, taking in enough nutrients is crucial (so that you won't feel depressed or faint in the middle of the road someday!). Milk is known for the amount of proteins, vitamins and minerals and you mustn't skip it when you are on diet!