Wanting to loose inches, but what to eat?

happy2go2lucky

Hello, below are my details:

Current Weight: 134lbs / Goal Weight: 126lbs

Height: 5ft 6inch

Current Waist: 27inch / Goal Waist: not sure, pretty happy with it atm

Current Stomach: 33inch / Goal Stomach: 30inch (or flat)

Current Hips: 39inch / Goal Hips: not really wanting to loose more

USING THE TDEE CALCULATOR I GOT THE BELOW RESULTS:
Your BMI is: 21.6
Your BMR is: 1360
Your TDEE is: 1631 calories

To loose 0-10lbs I was informed to reduce TDEE by 10% = 1467 calories
According to MFP if I place my Net Calories Consumed at 1400, I should loose 0.6lbs a week.

Q. I am planning to do 5 work-out per week for around 30mins, should I eat back any calories burnt?

However I am not sure how best to focus on loosing inches (particularly on my stomach) - I know you cannot spot-weight-loss.
Q. What is the best way to calculate your body fat?
Q. I also would like advice on what things I should eat to fill the 1400 calories each day. I do not eat Red Meat, and allergic to nuts, other than that I am open to suggestions. I am looking at eating at around the following times:

8.30 - b'fast [normally plain porridge w/semi-skimmer milk]
11.30 - brunch (snack) [normally fruit]
2.00 - lunch
5.30 - dinner
7.30 supper (snack) [normally fruit]

Thank you very much in advance!