Fiber muffins like the ones from zen bakery or trader joes are really filling. I have one every morning. Egg whites from a carton can make you a filling omelet, but they cut the calories in half and taste the same to me ! Oh and my biggest favorite is clear broth soups. I always make these with miso or other asian recipes because they are so huge and filling.. but maybe around a couple hundred calories depending on ingredient.
I love big eating. I stir fry just about every veggie... with a little soy sauce or curry seasoning. I even stir fry veggies and put them over a bed of lettuce.
Also, soups - split pea or veggie are great.
And add beans to things - very filling, low in calorie and high in protein.
But I must admit, I sometimes have a problem with eating too much veggies! It doesn't result in weight gain, but it does result in a very bloated belly!
Most of my big filling foods start with a wok heated with a bit of olive oil, garlic, shallots and sweet onions then I add as many different "colors" of veggies as I can and fill the pan. It feeds all 4 of us pretty well. Add a lean protein and you have a filling, low calorie meal.
I like strawberries a lot and find they fill me up before I have eaten more than 120 calories.
I love watermelon when it's in season.
Make an egg white omelet - a recipe I saw in Tosca Reno's book said to place diced green and red peppers, diced onion, and 3 egg whites in a sprayed ziploc bag. Firmly close it and place in boiling water for just a few minutes. It will slide right out of the bag in perfect omelet form.
I have found that when I season foods so they are spicy, I eat less also.
When my tummy is warm, I tend to eat less. I sometimes drink hot tea with dinner - or any other time of day when I am feeling hungry.
Oatmeal with blueberries and ground flaxseed is a great filling food! I have been known to eat it for dinner on grab night.
And of course, use the hunger scale - As we all know, if hunger isn't the problem, food isn't the answer.
I sautee onion, zucchini, tomato and bell pepper and garlic in pam or a little bit of broth, and add red pepper flakes, basil and cilantro then serve in a whole wheat tortilla and it fills me up so full that I wonder if I'm cheating. Gawd that sounds good right now. I think I'm making it for dinner tonight.
I basically take anything I make and add a ton of vegetables to it.
For example - spaghetti. Pasta, meat, sauce. Relatively small portion. Add 2 cups of sauteed peppers, onions, and zucchini strips, toss with the sauce, and wham - giant plate of stuff that all tastes like spaghetti goodness, with only a limited amount of extra calories from the veggies.
Another example - stir fry. Small amount of brown rice, small-ish amount of protein, giant pile of stir-fried veggie. Add a sauce to coat all of the meat/veggies and again - giant pile o' food.
Fajitas are easy - grill a ton of peppers, onions, zucchini, and if you're adventurous, nopales (cactus leaves). slice up and serve in low-cal tortillas or over a salad.
Soups lend well to a good veggi-fying. Just add whatever you have on hand and simmer until tender.
also, every morning that i am off work i make my scrambled egg beaters (120 cals for a big plate of eggs) and fry up some slices of ham (100 cals worth) and toast an alternative bagel (110 cals) and have this huge breakfast. I mean, my plate is overflowing. for only 330 cals. throw in a pot of coffee and i am set!
Mandalinn - you cook like me! We had friends over and I had made spaghetti squash to put all that veggie goodness on (in homemade marinara oh man when is summer coming back!) and I had also made a "regular mac and cheese. Their littlest girl tried both and asked why the spaghetti tasted funny. I told her it was spaghetti squash I grew in my garden. She says, "I'm sure glad you didn't grow any macaroni squash!"
Another thing I eat a lot of is popcorn. When the snack attack hits it's something I can let myself eat mindlessly. 100 calorie pack X 2 is still pretty good for a binge.