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I have an office job, so I'm on my arse most of the day. When I cycle into work (10 miles one way) or increase my running mileage, my appetite explodes. No matter what I eat, I'm hungry again in about 2 hours. I tend to eat small meals for breakfast/lunch. Here are some examples:
Breakfast: Greek Yogurt with some oats and flax seed mixed in and a Morningstar vegetarian breakfast pattie. In all, it's about 250 calories.
Lunch: Half a chicken breast (possibly with some BBQ sauce) and broccoli. Calories fluctuate, but I'll say on average it's probably about 500 calories or so.
I try to keep a nut/fruit mix (almonds, cashews, dried cranberries) at my desk, but I end up just snacking on them a lot. I don't like the idea of that since they're high in calories and fat.
That said, what's a good, filling (healthy) snack that can hold me over between breakfast/lunch and lunch/dinner? Something that'll hit the spot 10 mins after I eat it and keep me satiated for about two hours until my next real meal? I feel like carbs are where it's at for me, like bread or a bagel, but I try to limit my intake on those.
What I think you need is fat. While your calories may be okay, you are not eating foods that are satiating. Is your greek yogurt full fat? If not give it a try. Have some avocado slices with your breakfast or lunch. Nuts, nut butters, oils will all make you feel fuller longer and the many healthy benefits they have outweigh the extra calories.
Snacks like apple or banana with peanut butter are good. I eat 1/2 of a banana with a little bit of peanut butter after a morning workout and I am not hungry for quite some time.
If you eat grains stay away from white flour at all cost. And bagels are the worst.
I have two large apples with homemade peanut butter as a miday snack.
Personally, I would up your breakfast calories. I usually, put down at least 800 calories for breakfast on a non training day, and 1200 on training days. No way, 250 is going to hold me over till lunch; your body burns that sitting doing nothing in 2-3 hours. Unless, your goal is to lose weight?
Half a chicken breast and broccoli isn't 500 calories of food, even with some barbecue sauce, unless it's fried. If you were actually eating 500 calories of protein/fiber, then you might feel more satisfied.
Pumpkin - A can of pumpkin - not pumpkin pie mix (if you like pumpkin) has 175 calories. You can dump it in a bowl (or eat it out of the can) add several packets of splenda. It is very filling. At home I get more lavish and experiment with it more like adding spices, more sweetner, I sometimes add 2 eggs, stir it in and cook for 12 minutes in the microwave and top with fat free whipped cream. Tastes awesome.
But at work, a can of pumpkin should fill you up pretty good.
Baked green apple is one more option. I bake them 4-5 at the time and keep refrigerated...
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