I plan an evening 'meal' to keep away the hungries. By planning it, I know I won't go over my calories for the day.
I have protein and small amount of good carbs, plus maybe a 1/2 cup of fruit, or 6oz lowfat yogurt. Sometimes I nibble a 'handful' of unsalted pecans or cashews. My hand holds 1/4 cup.
My usual is a protein shake, plus either -
2 ounces of lowfat colbyjack or cheddar cheese w/1 serving of whole wheat crackers;
-OR-
1 env. plain instant oatmeal - I pour part of a vanilla shake on the oatmeal, drink the rest.
I also drink a 20 oz bottle of very cold water during the evening, at least 2 hours before bedtime.