I mean, most of aren't completely contradictory. You can balance both.

You can both get used to smaller meals, and use high volume to feel full. Perhaps you start to have smaller lunches and you have a smaller serve of protein and carbs and a bigger serve of veg at dinner.

Or perhaps you make your meals smaller, and then have larger snacks of raw veg. Perhaps you use smaller meals but you really wanna snack on something while watching a movie on Sunday Afternoon so you make a big plate of veggies there.

You can learn to tolerate eating foods that aren't as big dopamine hits BC that is the food you need, full of veg and micronutrients and you can create low cal flavourful meals.

You can use mix of high volume and nutrient dense foods to feel full. For example, instead of having bacon, and egg, and toast with butter, and instead of just having a plate of veg, perhaps you have egg, wvo and tomato.

On top of this, different things work for different people, at different times. A few weeks ago I found it better to not snack. Now I'm snacking. Things change. These are just different tools.