A McDonalds meal is almost 1000 calories, I think. You get about 500-600 calories in the burger, 300 in the fries and then if you have a drink or doughnut or something....
Also, I was shocked to see that one of the salads they sell in M&S has over 800 calories!!!!! Watch those salads, they're not as healthy as they look.
I usually get a Boots meal deal at lunch time, and I like the Philadelphia light sandwiches they do, either Philadelphia with ham, or with roasted peppers, I think. There's about 380 calories in those, and they're on brown bread, which is so much better for you because the same number of calories last much longer than they would in white bread as the energy is burnt off gradually, and not all in one go. They also do nice fruit salads and light mousses, which are good for anyone counting the calories, and you can also get some really healthy smoothies in there.
Your calorie allowance can be quite easily used up, even if you don't eat too much. The trick is to eat "clever foods". Brown bread instead of white is a good example. If you eat complex carbohydrates (brown bread, cereal, brown rice & wholemeal pasta, for example) as opposed to simple carbohydrates (white bread, rolls, white rice and pasta) you will feel full up for much longer and won't feel the need to eat again so soon. An apple has as many calories as a small chocolate bar, but as well as having far more nutritional value, it is good, slow release energy.
Eating loads of veg and salad is great too, as it will make you feel full if you eat loads of it, but it's mainly water.