Daily menu, calories, diet, snacks

Don't neglect your diet. If you want to stay in shape you need to eat well: never miss a meal, and make sure you eat enough to keep you going until your next meal. Remember: pasta, rice and potatoes are what you need to fill you up. 

Here's a good example of a balanced day:
-Breakfast is essential! It should be balanced and filling (around 400 kcal).
A hot drink + a yoghurt OR 50ml semi-skimmed milk + 1 piece of fruit (100-150g) OR 1 glass of fruit juice (100-150ml) + 40g cereal or 50g bread + spread. Save the croissants for a weekend treat!
-A morning snack is optional. Go for protein and fibre to fill you up but not weigh you down (aim for around 100 kcal). 1 slice of ham OR 100g fat-free yoghurt + 1 apple.
-Lunch should be varied and should fill you up (aim for 600 kcal). 
1 starter of crudité vegetables or soup + 150g meat or fish without sauce, 200g vegetables and 100g cooked carbs or 50g bread + 1 sugarfree dairy-based dessert + 1 piece of fruit.
Lunch on the go: 1 tuna salad or ham salad sandwich with just a little butter/dressing, 1 serving raw veg, 1 yoghurt and 1 piece of fruit.
-An afternoon snack is optional (obviously too much snacking is a no-no, so don't go over the top: snack when you find you're the hungriest, either morning or afternoon). It should satisfy you (aim for 200 kcal) and should keep you going until the evening but not ruin your diet. 30g wholemeal bread + 10g chocolate or 3-4 diet biscuits + 1 natural yoghurt.
-Dinner should be be fairly substantial (500 kcal), balance out what you've eaten at earlier meals and prepare you for sleep. As much cooked or raw veg as you want, 1 portion of carbs, 100g eggs, fish or lean meat (optional) + 1 sweet dairy-based dessert such as fruit yoghurt.