The cheese and ham roll (around 300 calories) was made with Jarlsberg cheese, which I love. I added a little goat's cheese to the tomato pasta (around 150 calories). That leaves the crunchy salad vegetables. A pretty colourful plate at approx 500 calories. Not something you can eat in 5 seconds!
By eating what I fancied, I'm truly satisfied and less likely to go looking for something to make myself feel better.