How can sensibly up my protein and fat?

SJLS2013

After looking on a few posts about eating your daily calorie limit and still feeling hungry, it seems upping proteins and fats helps keep you fuller. Looking at my diary today, that could explain why I'm so hungry still!

So How can I up my protein and fats sensibly? I'm especially thinking of work, when I usually have to work through lunch and need something quick and easy to prepare.

I'm lactose intolerant so the easy option of cheese is out

Spadowski

Brownberry makes a high-protein multigrain bread. You could put some peanut or almond butter on that and have the best of both worlds without dairy.

Jolene8992

Egg whites for breakfast and after workout snack and lo cal greek yogurt

HealthyNowForever

Peanut Butter, nuts, tuna, cottage cheese, cheese, greek yogurt, lean meats (chicken/pork/turkey), milk

martinh78

Salmon, nuts, tuna, full fat dairy.

Shock_Wave

After looking on a few posts about eating your daily calorie limit and still feeling hungry, it seems upping proteins and fats helps keep you fuller. Looking at my diary today, that could explain why I'm so hungry still!

So How can I up my protein and fats sensibly? I'm especially thinking of work, when I usually have to work through lunch and need something quick and easy to prepare.

I'm lactose intolerant so the easy option of cheese is out

Thinking outside the box here but..
Learn your hunger times and save some meals for those times. Maybe eat less food but more frequently. Eating big meals with fat n protein can only keep you full for so long.

Mutant13

Tuna in oil, seeds, nuts, cheese, salmon, peanut butter, chicken breast with avocado, whole eggs