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@Eejit
I normally go large with the evening meal, as I like to be able to have some variety, and I also often eat with the kids and I don’t want to have to inflict diet food on them all the time.
Usual routine is:
Breakfast: cereal or porridge (250 calories)
Lunch: soup of some variety, plus some bread or some extra protein (roughly 400 calories)
Snacks: fruit, veg or protein (50 calories)
Dinner: roughly 800 to 900 calories to play with, so can either have something a bit lavish or can have something low calorie and bank some for snacking later in the evening and / or alcohol.