It's nothing complicated.  The skyr adds ~25g of protein per cup, and it's ~150 calories (Icelandic yogurt is awesome).  Chicken (white meat, breast only, yadda, yadda) and beans is the other 400 or so calories, and the other 40+g of protein.  ~100g of chicken and about an 8th cup of black beans. I don't cook the yogurt, just mix it with the salsa (the last 50 calories or so), and top the chicken and beans with that after.  I also don't measure as much as I should, so this is approximate.  Basic range is 500-700 calories and 60-80g of protein. EDIT: Uhh, that should say about 1 1/2 cups of black beans (or half of a ~500ml can)... not sure where I got 8th of a cup from, but I blame last night's vodka.