Well, I think I did   "OK" making my lunch choices.  I'm not one to weigh and measure.  I had a can of tuna packed in water with a rounded teaspoon of lite mayo.  Also a 1/2 can of diced tomatoes, and a couple handfulls of walnuts/almonds.  Then topped it off with a 100 calorie skinny cow icecream bar.  I'd say it's better than some choices.... I figure it's about 500 calories.