Instead of focusing mainly on calories in looking at healthy options - look at the nutritional substance you're getting as well ... something may be light, but something else might be a better choice if it'll give you more nutrients and keep you fuller longer. As it's been sais, Beans are a GREAT option to give you protein and if you eat eggs, that's a 70-calorie option for some protein/fat combo. Hummus is a great bread spread, too - it has olive oil so it will have fat, but in moderation, is great.
There are a lot of options so if you're vegetarian, you can make good choices without being stuck being a carbitarian
and having too many meals start with pasta or bread. Start with the veggies you want and add from there.
GOOD LUCK - no one is perfect on day one or day 100! We're all working to finesse it all.