Meal picking HELP!

For breakfast, try oatmeal with some fruit and milk. Also, toast and peanut butter with a piece of fruit, a breakfast burrito with eggs, sauteed veggies, a bit of low fat cheese is really good and filling, whole wheat pancakes with fruit are also good and pretty filling.

Include lots of veggies and whole grains. Beans are another filling food that don't have a lot of calories. Make sure there is some protein and healthy fats.

I eat hummus in a 1/2 whole wheat pita with lots of fresh veggies (peppers,onions, cucumbers, spinach, lettuce, radishes, shredded carrots...), a yogurt and some fruit quite often. I sometimes bring some grape tomatoes to eat as well. This keeps me full for a long time!
I also make a bean and rice burrito (whole wheat taco shell) that has veggies cut up in it that is really good and about 200 calories! I make those ahead and freeze them so I can just quick nuke them at work. I keep the yogurt and fruit almost all the time. Also some sort of veggie like the tomatoes or carrots. Both these meals come out to about 400 calories.

For supper, a stir fry is a great way to get a lot of food for not many calories. Also, I make a beef stew in the crockpot that has LOTS of veggies( turnips, rutabagas, parsnips, onions, carrots, celery) as well as potatoes and sweet potatoes. This lets you have lots of it and still stay lower calorie. Chicken taco soup is another lower calorie filling meal. I usually add pinto and/or black beans to it to bulk it up and make it more filling. For a regular "meat and potato" meal, I have a salad with it (use a homemade low cal/low fat dressing), as well as a cooked vegetable. This again gives me more food for not so many calories.

Also, make sure your snacks are things that will last a long time. Then you don't get so hungry at meals.