The latest trend in eating recommends many small meals throughout the day, perhaps six, opposed to the long-time standard of three main meals. The calories with either plan are similar, but spreading the calories throughout the day helps control appetite.
Sandwich
According to Fat Secret, a single peanut butter and jelly sandwich, a common small lunch meal, has 327 calories, with 128 from fat. A single ham and cheese sandwich, likewise, contains 352 calories, with 139 calories from fat.
Cereal
A single cup of Kashi Go Lean cereal has 140 calories, 10 coming from fat. Adding a single cup of low-fat milk will add 102 calories, 21 coming from fat.
Chicken
According to the website Small Steps to Health, a 3 oz. skinless rotisserie chicken contains 120 calories in the breast meat. There are 130 calories in 3 oz. of skinless dark meat from the same rotisserie chicken.
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