I have gotten used to a good breakfast routine:
1 mix of instant oat meal = 100 cal
2 small pcs of Bio yogurt = 104 cal
Hard boild egg = 83 cal
Vitamins = 16 cal
All together 303 cal, mix of fiber, protein and fat.
Then as a morning snack I usually eat an apple.
Now I just have to stick it out through the day and start as good routine for the rest of the day. Do you have any ideas for good balanced lunch that is about 500 cal?