Fruit is easy, baby tomatoes or cucumbers with individual size hummus. Individual packets of nut butter. Boiled egg, spinach and soy sauce (recent discovery, they sell them near work). And also - know your environment helps imo. Like if I don't bring my own breakfast there is egg/tomato bagel near work that is 320 calories. No lunch - there are salads from 400 to burrito bowls about 650 that won't break the bank. Same salad bar have counters where I do my weekly shopping, near my work, where I go shopping for clothes, near my gym and my sons swimming pool. They have salads with 900 calories and salads with 400. Even 5 guys burger have option of burger with about 730 calories and I can work with. Add cheese, mayo and chips - and there is no way I can fit it in my daily calories. So I have looked into options that are around where I am often when I have busy days (work, gym, shopping, my son's school).