I look at my food journal to see what I ate, if there is a pattern to being hungrier. For me, if I don't eat enough protein, I feel hungrier. Or a couple of days after a long hike I feel hungrier. I'll usually have a hard boiled egg or some milk, which takes care of it. Or sometimes I feel hungry when I am really thirsty instead, so I'll have seltzer.
For breakfast, I can saute onions, mushrooms, peppers, spinach, etc and make a huge egg or egg white scramble for 100-200 calories, and even add cheese if I want.
Lunch could be 1-2 cups of a pureed vegetable soup or a veggie-strong chili for less than 200 calories.
Dinner may be a huge bowl of zucchini noodles with marinara and meatballs or alfredo, a huge veggie stir fry topped with fish, or even a huge bowl of curry over cauliflower rice. Each of these are around the 200-300 calorie range.
I don't like being hungry, so I just eat a lot of vegetables in my meals to fill me up.
I was going to say eat more veg, similar to what Munchy said, some days I just need to eat more volume.
At the same time it's very good advice from Seagirl to see if there's a pattern to your hungry days. I've read posts where people say what they ate the day before, like maybe higher than usual carbs or fats affects their hunger the next day.
One of my go to foods when hungry is a hard boiled egg, if you eat eggs, of course, or a handful of nuts.
Adding herbs to foods I eat to give them more flavor seems to help. Something high in flavor often tastes better and makes me feel more satisfied. Eating slowly when I do eat, lots of low calorie items that you can eat a LOT of (like veggies). Or, go for a run to earn some extra calories and then eat a tad bigger meal.
Protein fills us up and keeps us feeling full longest, followed by fat. Carbs of any kind come in a poor third. Eat real food, not low fat or fat free.
I just eat more and try not to analyze it or fight it. It's completely normal to be hungrier some days and less hungry other days. I find that if I treat it as if it is normal that it all balances out.
Hardboiled eggs are my go to if I'm truly hungry. If I'm not hungry enough for eggs, it's just a craving and I need to deal with it some other way. But if I'm truly, physiologically hungry a hardboiled egg or three is very filling and nourishing.
I eat more food. I count calories at MFP and also count WW points since I'm a WW member, In WW foods are assigned points and my minimum is 26 points a day. But, I have 49 weekly points that I can use (or not) during the week as I choose. So if I'm hungry I will eat some of my weekly points.
I use MFP to log my food, and I always log my day before I eat anything. I know what I can eat, and when. I always leave ~200 calories so if I do end up hungry outside of my scheduled meals/snacks I can have a little something to tide me over.
Hardboiled eggs are my go to if I'm truly hungry. If I'm not hungry enough for eggs, it's just a craving and I need to deal with it some other way. But if I'm truly, physiologically hungry a hardboiled egg or three is very filling and nourishing.
I love hardboiled eggs, too! If I feel especially hungry, as an extra snack I have one with and one without the yolk, which I think is somewhere around 100 cals and a lot of protein. I also drink a flavored (non-sweetened) seltzer or flavored water.
What do you do on days that your hungrier?
