breakfast of champions for me (keeps the cravings at bay)
1 light english muffin (or any low cal bread with some fiber) or 2 low fat nurtigrain waffles
1tbsp of reduced fat peanut butter or 1 egg (hard boiled, poached, scrambled)
glass of milk or yogurt
banana or apple
any combination of the carb, protein and dairy does the trick. sometimes i skip the fruit, but the extra fiber helps.
i find that eating a good breakfast like this is a good way to start the day and help keep you full so that you might not crave something else. also- you don't need to have soup! we have a panini press in the office so i'll make a sandwich for lunch and just grill it up, or if i have left over chicken i throw into pita/tortilla with some cheese and condiments/veggies of choice, and heat it up.
and- you can definitely add substance to a sandwich
hope this helps!