Chicken (or 1/4 serving) around 35 cals
1/4 tomato around 15 cals
1/2 slice lactose free cheese around 12 cals
2 egg whites 60 cals
You can also add any other veggie u like but make sure to count those calories as well.

(around 115 calories total)
 
Chicken calories vary so you may have to do a little searching of your own. Boneless deffinatly helps when your trying to cut the chicken. Cut the chicken into bite size pieces and cook (remember to cut off the fat as well and throw it away). Cut the tomato into bite size pieces. Add egg whites to the chicken and then tomatos. Finally, add the cheese and enjoy.