What food has 500 calories?

ive stuck to a 2000 calorie diet, many go below but really this has worked for me, im not 120 pounds and even upped my calories to mantain.

500 calories is a good amount for a meal,

i aim for thi 3 times a day, and 500 for drinks/snacks

breakfast could be

porridge made with skim milk, about 200 calories

glass of juice/smoothie 120 calories

toast with light spread 150 calories

another realyl nice healthy breakfast about 400 calories is a nice wholewheat slice of toast with mashed avocado on top, its lovely! and soooo good for you. about half a big avocado is about 200 calories so keep that in mind.

lunch:

wholewheat light sandwich, lean chicken/tuna/salmon e.t.c

with side salad and piece of fruit

dinner;

most things can fit into 500 calories,

serving of pasta is usually 250 ish, and alog with whaever sauce

quinoa is a relly nice alternative to rice, and its much healthier, its very nice cooked in vegetable stock, and mixed with peas and smoked salmon.

good luck!