This is really impossible for us to answer. First we would need to know how many calories you *should* consume. That is based on build, height, exercise levels and age (but not much on age). You don't need to tell me these factors only the calorie numbers

That said if you post your caloric needs I will calculate what your caloric intake is for you. Check out this site http://www.healthcentral.com/diet-exerci... and make sure to include your bone shape (heavy, medium or thin). I will check back later to see if you respond and edit appropriately. Please also add more details about approximately how much of each food and any extras like salad dressing or milk on cereals.

EDIT Okay I am going to run the numbers be back in a little bit. Yes fruit can not be the main source of calories but let me see what I can do.

Turkey- white 2.5oz 110cal

Turkey- dark 2.5oz 130cal

whole wheat 56-60g 138cal

white 56-60g 160cal

Total sandwhich 248-290 cal

Mini Wheats 1cp 175cal

Soy Milk 0.5cp 64cal

Milk -skim 0.5cp 43 cal

Total (you need to add this because you didn't tell me an amount for this)

Nuts 1oz serving 200cal for macadamia nuts or the lowest being chestnuts at 43 cal per ounce

non fat Cottage cheese 1.5 cups 185cal

1 mango 207g 135cal

0.5 cantaloupe 276g 94cal

1 cucumber 301g 45cal

3 medium tomatoes 123g each 78cal total

537cal

Okay losing and gaining is based on input and output