Breakfast and lunch calories

How big was that cheese stick? 2 eggs would be about 140 calories. I do 2 eggs and a yogurt for breakfast for under 200 calories.

Your meals really depend on your budget. Most people want to have a larger meal for supper so figure what you have left to divide up for the rest of the day. I do 200 for breakfast, 100 cal snack, 250 to 300 for lunch, 100 cal snack, 500 for supper and that leaves me 100 to 200 for a snack before bed.

If you are really that concerned with the amount of calories in your sandwich, try and make some smarter substitutions. I've switched from whole wheat to light rye- less calories and better nutritionally and i like the taste better. Switch to low cal mayo if you use it and beef up your sandwich with cucumbers, lettuce, or pickles ( I personally can't have tuna without pickles and they have virtually no cals).

Whole eggs and cheese are quite high in fat, fat is 9 calories a gram. Tuna sandwich depends on what you choose - tuna packed in oil is far higher calorie than packed in water, regular mayonnaise is higher in calories than many other dressings. It's fine to eat reduced fat real food (real cheese or meat with less fat) it's 'low fat/ light' products (things with loads of ingredients) that can sometimes contain loads of added chemicals or sugars.

I see on your profile that you might want to work in the fitness industry, so maybe focus on being strong and healthy not being skinny or you won't be a good role model. You will not be able to teach several group exercise classes a day on a poor diet, you will end up injured or ill, plus many male clients in the gym won't accept weight training advice from skinny female personal trainers. If you train intensively your need for all nutrients can easily be doubled so it's generally best to think about what you can and should be eating (fruits, vegetables, oily fish, seeds) more than what you cannot or should not. Calories are only a tiny part of the health and fitness equation.