Just remember you don't need to feel full, you just need to feel not hungry.

I often grab a handful of shelled walnuts for an afternoon snack, often that's enough. If it's not I grab a piece of fruit.

Another lunch/dinner idea is a tuna fish (or canned salmon) sandwich. I prefer salmon with no mayonnaise on Arnolds 12 grain bread.

Water will also help you feel more full. Drinking a 16 ounce bottle with your meal will fill you right up.