Basic diet for the anon on /ck/. I haven't counted veggies, without them it's probably like 2k kcal but with them you'll hit about 2200 which is a basic human diet (if you're a dude that is). Eat veggies fuckhead, it makes you feel full.

Breakfast:
100g of oat meal (like 80kcal or something)
20g of almonds (115kcal probably)
Max 300ml of milk, the healthy non fat kind.

Lunch:
4 slices of rye bread, the protein kind. Don't like rye bread? too bad.
100g of random topping (as long as it's chicken or turkey)
2 pieces of fruit (these are important, eat the fucking fruit)

Dinner: (You can split it up into multiple meals)
(you can use oil in your food, don't overdo it though)
400-450g(raw) of chicken meat / ground beef (max 10% fat)
80g (BEFORE boiled) / 290g (boiled) Pasta or rice
OR
300g of potatoes

Night time:
If you're still feeling hungry, eat 250g of low fat yoghurt.