Is 530 cals too much for a lunch?

Everyones body is different. Genetics play a big role in body types. I would eat more of a protein rich diet with chicken, eggs, salads with olive oil and vinager, green veggies, snacks fruit high in fiber like an apple or you can have a gfruit because it cuts your appetite down. sounds like you are really active. Cut out any processed foods like cheetos and trim pasta breads and any sugary food out. Never starve yourself and always eat breakfast. I like eggs and fruit. Never feel bad about your body or yourself. You are beautiful the way you are. Never take diet pills. Consult a doctor if you make these changes and still have a difficult time losing weight. Good Luck!