At dinner time, women should aim for between 300-400 calories, while men should keep to 400-500 calories (by adding some extra protein, wholegrains or good fats). Ensure there is a lean source of protein (such as chicken, fish, legumes, tofu, meat, or eggs) and aim at least for 2-3 serves of vegetables. Add a salad of extra greens (such as rocket, spinach, lettuce), cherry tomatoes and chopped cucumber if necessary to boost the veg content for negligible calories.