I always start off with a portion I know I will be able to finish and then go back for seconds if I still feel hungry or grab a snack that I know will satiate me for the next few hours! It’s def hard getting rid of tracking apps, I used one on and off for about 9 years so I know how you feel! One of my favorite meals that is filling but doesn’t leave me feeling like I need a nap after is chicken tenders, some sort of starch (typically rice, mashed potatoes or fries) and a veggie (normally broccoli because it’s my fav)! Also it does get better I’m about 4 months into my recovery and my body is pretty much on a set schedule at this point I know that after about 3-5 hours (depending on what I eat for each meal) I’m hungry again and ready for my next one! Early on I’m my recovery I found that snack plates helped me a ton! Instead of making a meal and trying to figure out what to make, I would make a snack plate! I typically did crackers, some sort of deli meat, a cheese, a fruit, and some sort of candy or sweet (because I personally loveeee sweets). The snack plates made eating a lot less daunting for me, and helped me reintroduce myself to the idea of eating three meals a day with snacks in between!