1. Try a soup and salad. Women could try a low-sodium bowl of vegetable or tomato soup (water-based). You can add ½ cup skinless chicken with lemon juice and ground pepper. You can also have 1.25 cups of fruit salad with strawberries, melon, mandarin oranges, and pear. From this meal, you would get 475 calories. Men could have an additional medium whole-wheat roll (96 calories) to make it 566 calories total.