One of my most filling snacks/mini meals is a handful of peanuts (albeit chocolate covered) at 210 calories. It doesn't sound filling and I don't get that "full" feeling after eating them, but they keep me satisfied longer than most of my meals.

Here's a REALLY filling snack for around 200 calories - FF yogurt mixed with 1/2 c FF cottage cheese. Top with 1/4c Fiber One.

Some of my favorite filling foods are fiber based-

pumpkin pie oatmeal-- add canned pumpkin, pumpkin pie spices, and a table spoon or two of flavored creamer to oatmeal. Tastes GREAT, espeiclaly for fall, and is incredibly filling. (pumpkin has lots of fiber and tons of vitamin A)

I also make bran muffins- 1 1/2 cups oat bran, 1 cup whole wheat flour, 1 to 1 1/2 cup plain fat free yogurt (enough to keep the batter from turning dough like), 1 egg, 1/3 cup applesauce, 1 tsp salt and 1 tsp baking soda. From there, I add in nuts, finely grated veggies (carrots and zucchini) canned pumpkin, honey, flaxseed, a little bit of brown sugar or splenda, etc. to find a nice taste. As long as you're easy on the calorie counts of your fillings, the recipe works out to 12 muffins at about 60 some odd calories a piece. Bake at 375 for 15 minutes.

Eggs are also great, I usually scramble some with broccoli for some more staying power. When I need to use my calories elsewhere, I'll use two egg whites for every one full egg.

I also love mixing equal parts fat free plain yogurt and unsweetened applesauce with a touch of cinnamon, a teaspoon of splenda, and a sprinkle of granola.

For snacks, I'll mix up some canned tuna with a little bit of low fat mayo and have it with crackers.

My lunches are frequently baked potatoes- 1 russet potato with 2 tbs of light sour cream, 3-4 oz of bbq chicken breast and a cup of broccoli. I also have a salad of 1-2 cups mixed greens with just about every meal (other than breakfast, that's a little too weird.)

I also have a lot of soups and teas- warm fluids help you feel full. Overall, as long as I keep my fiber and protein up, I stay nice and full on 1300 calories a day. (even though I need to up that to 1600...)

This is from the mayo clinic website:

"Your body needs fat to function properly. Besides being an energy source, fat is a nutrient used in the production of cell membranes, as well as in several hormone-like compounds called eicosanoids. These compounds help regulate blood pressure, heart rate, blood vessel constriction, blood clotting and the nervous system. In addition, dietary fat carries fat-soluble vitamins — vitamins A, D, E and K — from your food into your body. Fat also helps maintain healthy hair and skin, protects vital organs, keeps your body insulated, and provides a sense of fullness after meals."

I actually suffered severe mood swings, dry skin, and hair loss part way into losing weight because I wasn't eating enough fat. All these problems resolved when I upped my fat intake. Fat is very important! I think people get confused because certain types of fat should be avoided, but that doesn't mean all. Stay away from transfats, limit saturated fats, and eat healthy fats on a regular basis (monounsaturated and polyunsaturated from sources like nuts, avocados, olives/olive oil, etc.)

I know almost 200 calories for 2 Tablespoons of peanut butter seems like a lot, but it will help you feel full for longer and provides not just good fats, but fiber and protein. Also, you don't have to eat 2T at a time. I usually only eat 1T on my sandwiches and I feel it's enough.

As far as jam and jellies are concerned, it's not the fruit or pectin in them that's bad. If anything in them is bad it's refined sugar, although I think some sugar in moderation is okay for most people. There are plenty of jams and jellies on the market that are low sugar, no sugar added, or fruit only spreads. These are all great on sandwiches with PB.