i can't give you the exact answer.

however, portion control is a big part of eating to lose or maintain wt.
for instance, i'd only eat 2 eggs, 2 oz of cheese (high calorie; try low fat cheese), 1 piece of bread and not the pop tart, 3 oz of chicken.

8-10 cups of water/day thru out the day. try not to drink your calories, like the apple juice. a few oz ok but i'd rather eat a fruit rather than drink juice. more filling.

good luck. keep researching and you'll come up with some good suggestions.
it also depends on how much wt you want to lose. and get moving. do some walking and that will really help.