If you talk to experts, they will tell you that the healthy amount of weight to lose, and the weight with the maximum amount of fat content would be about 2 lbs a week.  This means you can eat about 1000-1200 calories per day, most of which should come from healthy foods such as vegetables, fruits, whole grains, lean meats, etc. 

But before you start thinking this is going to be a piece of cake, take a real inventory of what you eat.  Take a real inventory of how many calories you eat, how many of those calories are made up of fruits and vegetables, etc.  The average American would surely be surprised by their intake.

But don’t be discouraged.  There are meals to be found that are within a healthy range of calories that still fill you up and provide you with the things you are looking for.  For example, you could have a whole wheat English muffin, 2 parts low fat butter, 1 hard boiled egg, ½ cup fruit, and an 8oz glass of juice as well as an 8oz glass of water and have it take up only about 290 calories.  But of course you can make your own meal plans. It just takes a little common sense and application of the things you already know.