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Sometimes “free foods” are just what you need to get over that hump without adding extra calories. Sugar-free gelatin, drink mixes and chewing gum are a few items you can have. Raw salad is a great filler and has a small number of calories. Water, sodium-free club soda or seltzer with a twist of lemon may satisfy you until the next meal.

You can also try spreading out your meals. If you eat five to six times a day, you may find yourself not as hungry and more satisfied. It can also help speed up your metabolism. You can take items from your meal plan and use them as snacks. There’s no set time when you have to eat a particular food.

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