Before you start going crazy over everything, take a good long look at your caloric intake.
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Typically I'll eat breakfast and dinner each day, choosing between skinless chicken breast, rice, lentil chili, and a couple chicken-based Indian dishes that are basically a bunch of fresh veggies (i.e. nothing pre-made or from a can).
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A skinless boneless chicken breast straight out of the pack, and some brown rice is over 500kcal right there. If you are super serious about counting every single calorie like it seems you are, go get a scale, and start monitoring precisely what you eat. I bet if you do that, you'll find that you aren't near 500cal/day.
