I need help sorting out my diet

Hello there

I researched online that the daily healthy intake of calories is from 1,050 to 1,200 calories. I'm just very curious at wot kinda meals everybody eats that totals up to these calories? n how often u eat during the day?

I'm finding it pretty hard to reach that amount of calories, since my usual intake of food is no that much, but the only difference between now and before I started my diet, is that I pick my food carefully, avoiding all junk.

I have began my diet around 3 weeks ago, and have lost 4 kg, but everybody keeps saying thats wrong and that I am crash dieting I don't wanna crash diet, I wanna do this right, so if anybody can help out, that would be awesome!!

I try to plan my meals around 300 calories each, and that leaves room for snacking, I am a big snack eater. But give or take it makes me happier this way. I load up on fruits and veggies, but my main meals have proteins. If your diet is very low calorie as you say you might need to start adding some proteins to it. I like boiled eggs, so I will boil a dozen for the week, I will have 2 or them as a quick breakfast with a glass of v-8, and then add an large apple. Lunch-you can have a sandwich whole grain bread is usually 50 calories per slice. add turkey and lettuce, on the side have some grape tomato or enjoy another v-8. You can snack on smart pop popcorn, and fruit and veggies all day. Dinner- make your plate with large servings of vegetables an 3-4 oz of protein- turkey, chicken breast, or red meat. After you play with your food for a while you will get used to counting them up and add them up to your goal calories let's say 1200. If you have more calories left to eat up have a bowl of cereal, I like to use Almond milk and that gives me more protein. If you pick the right cereal it will be a whole grain. While you are entering your foods make sure you keep watch of your fibers, that is were the gap usually is at the end of the day.