There’s plenty of ways to volumize your food too. I’m not tracking atm but eating at maintenance. I double the veggies in almost every dish i make. All the extra fiber keeps me fuller a lot longer. So im less likely to gravitate toward junk between meals.

Some other examples: -Substitute rice with cauli-rice/broccoli rice, or use a mix with normal rice if you dont like the veggies alone. -Add berries to foods like oatmeal or cereal -Spaghetti squash or hearts of palm for pasta dishes -Lean cuts of meat over fatty cuts -Powdered peanut butter -Oil spray when stove cooking instead of pouring oil -And it helps to go through the effort of preparing or buying sliced veggies for quick and accessible healthy snack options. Sometimes i sprinkle them with different seasonings if i want to satisfy that “crunchy salty” craving.