Calorie reduction and satiation

DerbyZebra

I wanted to explore the topic of low calorie foods that still lead to satiation. In layman's terms, what foods can you eat smaller portions of but still get not just the feeling a fullness but lasting sufficiently such that your low calorie lunch doesn't end up having you feeling hunger pangs at 2:30 PM.

I just want to see if anyone with experience can weigh in on the topic. To the best of my knowledge, protein definitely helps with this feeling, and sugar and "empty calories" seem to exacerbate it. So, what are some foods that minimize the so called "empty calories?"