I like spinach with shredded chicken or and some kind of grain, like bulgur, quinoa, barely, cous cous etc. I've found that I can use the spinach as a bed for the other things and not have to use dressing. I also like a piece of pita bread with ham and spinach on it. And for a snack I like the Fiber One cereal, original flavor, with 1/2 cup of mountain high plain lowfat yogurt. Of course raw fruits and veggies are good too, but for me they don't keep me very full for long unless I have some kind of protein and/or complex carb with 'em.
I find that whole foods are more filling overall than processed ones. And LOTS of veggies give a lot of volume for a small amount of calories. Including a protein along with the carbs (veggie or starch) generally gives the food more staying power in terms of feeling full.
As for zig-zag, I don't specifically try to do it, but find that just naturally, I eat different amounts each day so my calories are in a range of 1200-1600, averaging just below 1400.
All kinds of veggies. We (meaning my family) have been eating a lot of broccoli and salads. I eat collard greens when I feel like cooking them, cabbage and mixed veggies. We eat veggie burgers and sandwich thins like a regular burger.
1400 sounds good. I'm around 1200-1400 depending on what's for dinner. I try to stay around the 1400 and it keeps me from getting hungry through the day.
Salad greens and spray on dressing for me. Granted, they aren't the greatest salads, but I love ranch so it works for me. I use organic baby greens (they come in a HUGE tub at King soopers for like 5.00) and the package says 4.5 cups = 20 cals. Then I spray on ranch which is 15 Cals for 10 sprays. (I spray 20 times because I love it) I actually asked this same question when I first joined and was told about greens. It's cheap and I can eat a TON of it! Keep in mind I add nothing else if I'm just eating it for a snack so it's a pretty boring salad- unless you love ranch as much as me.
I have some really ravenous days sometimes. Nothing seems to fill me up. I like to use bags of Act II Kettle Corn on these days- they are only 75 calories for the entire bag.
I also really like those new special K fruit crisps bars - blueberry. They are filling and only 100 calories for two bars (1 pack).
Also, I try to include beans in my meals because the fiber in them really fills me up.
I know you already said you eat a lot of fruit, I do too, and that fills me up for at least a couple hours.
Mexican vegetable soup - soup with chicken, cabbage, carrots, onions, fresh cilantro, chopped tomatoes, and cumin
Hamburger, yes, a hamburger! Not a snack, but a 1/4 lb patty grilled and drained of grease on a nice multigrain roll with lettuce and fresh tomato and onion keeps me full for hours and hours. I think it's a great meal choice for me.
Toad in a Hole - nonstick spray on a nonstick skillet, fry a slice of whole wheat bread with a hole pulled in the middle for a minute, then drop in an egg, cook a couple minutes and flip
Green beans - I cook mine for 8 hours in the crock pot with a bit of fresh lean pork, chopped onion, red pepper flakes and a dash of smoke flavoring at the end
Miso soup - I get fresh miso from the local health food store; just boil water and add fresh mushrooms, green onions, maybe a little cubed tofu, then remove from heat and stir in a couple tablespoons of miso; you can add Japanese liquid fish soup base called "dashi", which you can get at an Asian food store or most health food stores will have it.
Filling Low Calorie foods?!
