1300-1500 calories a day
try to stay relatively low fat( don't buy into the "low/no fat" products until you read the ingredients), a food that's an exception is nuts.
Breakfast: keep it to 200-300calories(this meal can be heavier) and include a piece of fruit, good carbs (ex: porridge, whole wheat toast, whole wheat tortia), and protein (ex: a small handful of almonds, an egg, tuna)
Drink: 2/3 of a glass of skim/soy/1% milk
again keep it somewhat light but you can have pretty much anything here (ex: yogurt, apple chips, fruit, dried fruit)
Drink: green (opt) tea
whole wheat wrap with tuna/any other lean meat of your choosing, lettuce, tomato, mustard (optional: a small bit of grated cheese and green onions)
Drink: no sugar added juice
Snack#2: 100-220 calories
can include veggies and hummus with some whole wheat crackers, a smoothie, dried fruit
there are alot of things you can have for dinner, as long as it's healthy ingredients and such. It's fine just mind your portions.
More veggies and lean meat less carbs
any extra calories left can be used by extra snacks or more calorific snack
here's a good 4week workout plan http://www.marieclaire.com/print-this/health-fitness/news/articles/better-body