Can you make me a 450 calorie menu?

I have lost over 45lbs and im need to lose about 20 more in five weeks. I run 12 miles a day and wake up and do the Jillian Michaels banish fat boost metabolism workout at 5 am before school and when i come home i run 10-12 miles. i have been doing this new plan for This week. I would like it if anyone kinda helped me on this. i drink over 4liters of water and 3 cups of tea a day. i am also in cheerleading so you know where i am coming from. Thank you.:) I also eat about 500 1200 cals a day on most days so please help. thamk you:)