I aim to make my dinners at least 2500kJ (approx. 600 calories), weigh around 150g, and contain clost to 20g of protein. If it is only a 1 night hike, I don’t worry about protein or too much about weight, bringing heavier, and generally heartier meals weighing double the weights stated above. For reference, Back Country Cuisine Spaghetti Bolognaise has 1729kJ, 21g of protein, and weighs 90g, however I never find one of these meals sufficient for me and they definitely need to be paired with a dessert or other snack.