Oatmeal. It does not trigger me to eat more. It triggers greater hunger sooner than if I ate a lower carb option, such as cottage cheese, and modest tummy rumblings. I can have it in smaller quantities, 1/4 cup or less (dried). Oats I am talking about are rolled, sometimes organic, slow cooked by DH for breakfast. Adding protein powder did not help except to increase calorie count.
It was helpful for me to track a variety of symptoms when recording my food and then I was able to determine a suitable response.