I usually have a salad, sometimes with grilled chicken on it, sometimes with tuna. Sometimes just some cheese.

For instance, today I had 3 cups of romaine lettuce, with some grilled rosemary chicken (approx 4 oz), 4 T of salsa (I need the flavor), 4 t of a parmesean romano grated cheese mix, 1/3 cup of green sweet peas (cold), and I cut up a corn tortilla and toasted it as 'croutons' (60 calories, and gives me the crunch I need).

Sometimes I do the lettuce, with 1/4 cup of shredded cheese, a can of tuna, salsa, and so forth.

It's usually less than 300 calories, depending on what I put on it. I can add whatever veggies I like too. Green or red peppers, onions, and so on. And it keeps me full until dinner time.