I keep a daily log of my food intake and count the calories that I have available to eat. I choose foods that are filling and low in calories. Whole grain breads and rice. Also if you find you are getting hungry before its time to eat drink water, if you didn't like plain water get some of those mix ins. There are some available that assist with your healtly goals. Like Vita Splash, they have many delish flavors! This fills you enough until its time for lunch/dinner/snack. For breakfast I go with a high fiber cereal (Fiber One) and it keeps me filled for about 3 hours, and with skim milk is only about 260 calories.