I've done a lot of research on weight loss and nutrition. They key is keeping the sugar/carbs down and getting enough protein to keep your blood sugar steady. When your blood sugar drops you get hungry.
Eat small portions several times a day and make sure you have a little protein with each meal.
Here are some sample ideas:
Breakfast:
One egg or 2 egg whites with one piece of whole grain toast (or whole grain/low calorie tortilla, or whole grain sanwich thin) and a piece of fruit, or...
A SMALL bowl of oatmeal with cut up fruit as a sweetener (steel cut oats are best, cause they have the most whole grain, but they take a while to cook. Trader Joe's has a version that only takes about 5-7 minutes to cook.) OR...
A Max Protein shake from Costco. They're only 160 calories, but have 30 g protein and only 3 g sugar, along with a piece of fruit.
AM snack:
A piece of fruit or veg and a wedge of light string cheese
Lunch:
Salad with light dressing, tons of veggies, and lean meat (chicken, fish, etc), or any other veggie/protein combo.
PM snack:
baby carrots or other sliced veg and 2-3T hummus.
Dinner:
Same type of choices as lunch
Nighttime snack:
Fat-free yogurt (I love Nancy's plain) with some cut-up fruit, or a spoonful of sugar-free jam mixed in, or
Light popcorn