5'10", 32yrs, male.. how many calories

I have dropped from 245 down to 165 and am trying to find a diet plan for me that works. Right now I am struggling to get 1700 a day. I know that is probably low.

I work out daily, either do 30 minutes of pretty good work on the eliptical or run 2-3 miles each day, lift weights 3 times a week, and mix in some other atcivites for the weekends.

What are some good foods that a denser in calories but not bad for you? I eat lots of vegtables but they don't add up much. Typical day:

Breakfast:
1 cup post shreded mini wheats
1 cup skim milk
1 banana

Lunch:
3 cups shreded lettuce
4 sliced tomato
4-6 slices cucumber
1 carrot
1 pouch chunk light Tuna
1 pouch non fat ranch dressing
1 cup skim milk

Dinner:
8-10oz lean beef, fish, ect
mixed steamed vegatables or similar
1/2 cup baked butternut squash

Snacks:
2 apples
banana
south beach protein cereal bar
Special K K20 protein water
Maybe a cup of bran flakes in the evening

Thanks,

Andy

With those stats, you need to build up to 2500-3000 cals a day to maintain your weight and get the right level of nutrition.  Good foods that are energy-dense and very healthy are cold-pressed oils... olive & rapeseed, for example.  Lean red meat, oily fish, avocados, nuts, seeds, dried fruit, pulses (legumes), bananas and wholegrains.... all great.

Your breakfast, for example could be augmented by a few tablespoons of pumpkin seeds and raisins.    With lunch you could afford a reasonably large portion of wholegrains... a wholemeal bread roll, some wholewheat pasta,  or cooked lentils, for example.   And you could swap the low fat dressing for a generous splash of an olive-oil vinaigrette.   

For snacks, add in a few handfuls of unsalted nuts and dried apricots (rich in iron) or some oatcakes with toppings alongside the fruit and cereal bar.  Best of luck.

I'm older and shorter, but the same weight - BMR about 1600 - guess you would be higher on account of age, maybe 1700-1800.  I maintain on about 2000/day, with typically 400 cal/day exercise burn and the rest of the time very sedentary.

Energy dense foods I like are canned tuna/sardines/salmon, fresh fish when I can get it, dried apricots/cherries/cranberries (raisins almost never), peanut butter (I'd suggest PB and whole wheat toast as an alternative for breakfast instead of the cereal), cottage cheese, and eggs.  I steer away from high GI (sugary/starchy) foods unless I'm going to need the energy right away, and eat unsweetened yogurt instead of drinking milk.

I'm 5'10" and currently about 170.  I think 1900 to 2000 calories are enough.  Eat they way you eat but try 2% milk, regular ranch, 1 1/2 cups of Mini wheats, etc.