Generally, you can follow the principle of having a full breakfast, eating well at lunch and eating less at dinner. Breakfast can be richer, but try to choose foods with less calories, such as oats, fruits, coarse cereal porridge, etc., and you can eat better lunch. If you want to eat meat, try to eat white meat such as fish and chicken with less fat. Just eat seven or eight points for dinner.
You can chew slowly and increase your satiety. Try to eat some fruits and other foods when you are hungry, and eat less high-calorie foods.