Just had this for breakfast...

[JackieBauer]

2 egg white omelette
3 small slices lean ham (20 cal each)
dry fried onion, mushroom and peppers (about i cup in total)
I calculated this as 200 cals
Is that about right?

• 1 cup

So that's 60 from the ham, and an egg white is about 20, so 40 for that. That's 100 before your veg.

The onion/ mushroom/ peppers quantity is a bit vague, but I'd say it was certainly under 100, as long as there was no oil involved.

Are you using a calorie counter like MyFitnessPal?

just downloaded the my fitness pal app.
It was a quarter of a red pepper, quarter of a green pepper, 1 medium onion, and 50g of mushrooms, no oil at all, so I think it was ok.
Don't know what to have for tea yet but just been reading about quinoa so off to the shops to get some