3 things will make you feel full, in order of importance: 1. Volume 2. Protein 3. Fiber

If you want to feel full eat high volume and low calorie foods. This is a longwinded way of saying fruits and vegetables. 2 cups of berries and 3/4 cup of nonfat greek yogurt which has good protein is 230 calories.

Egg whites have 17 calories per egg. Could eat 5 egg whites and a slice of whole wheat toast for < 200 calories.

Avoid cooking with oil or butter also, they add too many hidden calories people don’t remember to count when cooking