Before mentioning any specific meal, I should specify that only a calorie deficit diet is the way to lose fat. The foods you eat, and the timings don’t matter that much but just the quantities you eat. If you want to start with quantifying the calories, think about deriving the exact calories from the raw foods. I changed my calorie deficit multiple times during my journey, where I kept my proteins around 1.2-2 gms/kg of bodyweight, 0.6-0.8 gms/kg and rest carbohydrates, where carbohydrate and proteins has 4 cals in 1 gm , and fat has 9 cal in 1 gm.
My breakfast: I usually took 40g of poha/rawa/oats/wheatflour etc. (176 calories) + 5g of oil/ghee (45 calories) + 50 g veggies (10 calories) + 35g whey protein (130 calories).
My lunch: I usually had 40g rice/wheat flour (176 calories) + 10g ghee/ oil (90 calories) + 200 g veggies (40 calories) + 35 g daal (140 calories) + 100g curd (63 calories).
My snack: 10 g of almonds + 150 g of any other fruit + 35g of whey protein (130 calories)
My dinner: 40 g rice / wheat or 160 g of boiled potatoes or sometimes 2 slices of breads (176 calories)
40 gms Rice/Wheat or 160 gm boiled potato or sometimes 2 breads – 176 cals, 4 eggs/ 40 g of soya chunks (280 calories) + 20 g veggies (40 calories) + 10 g of oil/ghee (90 calories).
Pre-workout meal: There is nothing like a pre-workout meal , you just need to have good complex carbs before your workout to perform well in the gym with weight training , even black coffee is considered good pre-workout as it is the stimulant.
Post-workout meal: Just keep in mind that it should have 30 to 40 gm of protein in each meal , there is nothing like a post-workout meal.
I indulge in (What you eat on your cheat days): I just keep track of my calories and enjoy all kind of meals that I like.
Low-calorie recipes I swear by: Vegetable soup / Salad