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What's breakfast like? People vary, but I find that a solid breakfast with plenty of protein helps me make it through the whole day better.

As far as lunch, what are you eating now? Since feeling full is somewhat individual, it's hard to suggest anything beyond the generic, which LeeDahlen has done above. Protein and fiber help a lot of people feel full. I guess I'd add that most people also find so-called whole foods more filling than highly processed food products . . . things like meats, fish, veggies, fruits, whole grains.

Do you carry snacks with you, or are you allowed to do so? Pre-planning snacks that you find relatively filling might be a help, if so. When I was actively losing weight, I kept small shelf-stable snacks in my car all the time, in case I felt I hungry enough when a meal wasn't on the near horizon that I was risking over-eating either at snack time or at that next meal. It took me a little time to figure out which snacks were both filling and reasonably tasty, but not so tempting that I'd eat them when I wasn't actually hungry. I think what that is would be individual, too.

I hope you'll keep in mind that you don't need to be perfect instantly. It may take some experimenting to find your best personal eating routine, and experiments aren't always successful. If you try something that doesn't work out, that's not a personal failure. It's just an experiment to learn from: Cross that idea off your list, try something else. As long as you keep going with learning and adjusting, keep working at it, I think success is out there. Only completely giving up the effort results in a fail.

I'm cheering for you to succeed: IME, the quality of life improvement is worth the effort!

NatuAlejandra wrote: »

AnnPT77 wrote: »

Do you carry snacks with you, or are you allowed to do so? Pre-planning snacks that you find relatively filling might be a help, if so. When I was actively losing weight, I kept small shelf-stable snacks in my car all the time, in case I felt I hungry enough when a meal wasn't on the near horizon that I was risking over-eating either at snack time or at that next meal. It took me a little time to figure out which snacks were both filling and reasonably tasty, but not so tempting that I'd eat them when I wasn't actually hungry. I think what that is would be individual, too.!

Can you share what are your shelve stable snacks for the car? I can’t think of anything other than protein bars only in winter and maybe some nuts or peanuts?

Thank you

It's been a while, so I can't remember everything. (I don't usually need them in maintenance.) I tried many, some weren't good.

Some I remember were one-serve packets of crispy broad beans or dry roasted edamame, and no-sugar-added applesauce pouches.

Some dried fruits work, in ziplocs, as long as I didn't leave them in car/purse so long they turned rock hard. Here, I occasionally have seen boxes of individually wrapped prunes; I like prunes.

There exist some 100-calorie nut packets, too.

you should be able to pack your lunch. I can't image you will be out of your car long enough for the food to spoil.

my breakfast consists of cottage cheese, 2 eggs and 1tbsp of chia seeds. I won't even feel hungry when/if I eat lunch.

make double the dinner and take the 2nd portion with you for lunch.

https://community.myfitnesspal.com/en/group/147555-speak-friend-and-enter

No, logiconspey that is not the answer nor is it answering OP's question - it is flogging your own soap box.

whilst I accept that our food intake patterns are at least partly cultural habits - there is no need for OP to skip lunch nor did she ask advice about doing that.

OP is an adult and is used to the western 3 meals a day pattern - how to adjust her foods to be the right calorie amount and still be satiating for her is the question, not how to change her eating pattern.

Meal prep, meal prep, meal prep! Try to find high protein, low-fat food as that will keep you full longer. Skinless boneless chicken breast, for example. That can be used for salads, tacos, all kinds of things. Also, maybe try protein drinks. You can always incorporate fresh banana or other fruits and vegetables to help. Keep you full longer as well.

Cold things can be kept cold with a ‘freezie’ in a lunch box. I have done this for years with my desk job. Prepare lunch at home, add it and a freezie in a lunch box and bring it to work. I have no idea what is the correct word is for freezie; it is a plastic bag holding material that freezes and stays frozen for some length of time. A ziplock bag and ice would work as well.