I’m just popping in from the 5:2 diet and would suggest that, for any calorie values, download the app My Fitness Pal, go to the recipes, put in the ingredients and it will calculate it for you. Hope that helps!
Bellaboo: the CG diet advocates at least seven servings each day of brightly coloured non starchy vegetables and lower sugar fruits. These are naturally low calorie.
Add to that eliminating or heavily reducing foods and drinks that contribute most to the excess calories in the standard UK/ US diet (alcohol, processed starches, added sugars, ‘bad’ fats). Then increasing but measuring ‘good’ fats (olive oil/ nuts/ seeds/ oily fish) and filling prebiotic fibre and we should struggle to overeat.