To get a well balanced meal, mix together a protein source and a carb source with a 1:2 carb to protein ratio. If your protein source isn't fatty like beef or salmon, if you use a lean protein then add in a handful of a fat source.

Health isn't about calories one single bit, it's about the quality of fuel you put in your body, the nutrients you eat and the quality fo the calories. Also eating your maintainence of calories will all come together with exercise to make you healthy. Cutting out fat or carbs is a good quick way to deprive your body of nutrients and energy.

Lean protein:
Chicken
Turkey
Pollock
Tuna
Cod, white fish in general

Fatty protein:
Salmon
Sardines
Mackerel
Pilchard
Beef
Lamb