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Oil and vinegar is a great way to top a salad. Add a little fresh ground pepper and you can avoid a lot of sodium. Extra virgin olive oil has a great taste. Vary the vinegar; balsamic is my favorite, but love to mix it up with red wine and apple cidar. 1/2 tsp - 2 T oil depending on calorie target
I have three different size Coleman coolers that match "small snack," "couple of small snacks," and "full day at work" for my food packing. I choose the one I need according to how long I will be out, fill it with food and small ice blocks, and go!
I have a tendency to hangout in the kitchen (which means more times I look in the fridge), so after a filling breakfast, I get out of the house! When I come home for the evenings, I also like to hang out in the kitchen, so I make some Sleeptime hot tea and go to my bedroom!
The first thing I did was to get ride of all the junk food - goodies etc from my home - can't eat what you do not have - Bought all halthy food - got rid of all Ketchups, mustards, dressings, sauses, and now I am scheduled as far as my meals go - eating on time is the best defense for hunger,
He was taught that one does not eat between meals and he is a Spartan, who has never done so./ The new thinking of eating 5 smaller meals is something he FIRMLY disagrees with. I have to choose with doing all I can to be healthy, or agree with him and let him RANT.