Protein first carbs later in the meal keeps hunger quiet longer for me.

Frozen berries Greek yogurt is my eat a lot but not blow calories trick

Delaying first meal to 10–11 AM stops my evening binge tendencies

Air-popped popcorn with salt spray insane volume for like 120 cals.

I always load a high volume salad before my main plate automatic portion control

Oats soaked overnight keep me full way longer than cereal or toast.

Rice cakes low fat cottage cheese hit cravings without blowing macros.

I move most carbs to pre and post training appetite stays cleaner all day.

When cutting I eat 3 big meals instead of 6 small ones way less hunger.

Late night cravings I hit sugar-free jelly whey pudding Works every time