This is basically what I do every day..
20 oz water. 130 cal oatmeal.
1 mile 15 minute GND
80 cal cottage cheese. 33.8 oz water.
Another exercise.
150 cal slimfast bar. 33.8 oz water.
20 oz water (flavored as a 'treat' )
That gives me about 3 liters a day.
and 360 cals a day.