400 calorie meals net the best weight loss results. 4, 5 or 6 meals a day are best. Divide the calories you alot yourself by 300 or 400, and you get the number of meals you should be eating.
Prevention Magazine writes about it in the "400 calorie fix." check it out at: http://ow.ly/118rd
Example fast food lunch that fits the bill: Quiznos Black & Bleu Flatbread Salad, 340 calories, 10g fat, but you have to skip the flatbread and enjoy the steak-blue cheese salad.
Best advice: Tell them not to put the bread on the plate. After all, if you're not going to eat it, why be tempted?