My up days are 2000 calories and downs are 500. I always eat my calories on ups AND downs. I have one up each week where I have what I want and this usually comes out at 2500-3000 calories. I try to exercise as much as possible. I am on week 8 of the Couch to 5k plan and also do a fair bit of dog walking.
There's no set foods that I have and no foods which I avoid. I just have whatever I fancy. Some days I am very naughty, other days I am very healthy. I just go with my mood.
Hope that helps and good luck if/when you take the plunge. x