Overeating

For actual hunger - have veggie soup on hand - google low calorie cabbage soup if not sure how to make one - have a bowl of soup as an extra between lunch & dinner, or add to both lunch and dinner if need be. Lots of filling fiber in veggies!

Always add a salad or extra cooked vegetables to dinner on "hungry" days, just watch the dressing + make sure you got enough protein.

You can add a scoop of collagen peptides or tbsp of nutritional yeast to the soup to add protein in for low calories.

As far as wanting to nibble when not hungry - that's a whole other issue! Then you have to figure out what the feelings are that show up as hunger for you and address them. There are lots of supports for emotional eating, even free courses, again google might give you some resources or searching this community under that topic, there may be support threads.

Good luck with your hunger, whatever the cause, as that is not easy to just ignore, but our bodies do get used to handling it better.