Most “I am hungry again at 3 PM” problems are plate design problems. A lunch built only on quick carbs can spike energy and then drop it.
A helpful shortcut is the trio: protein, fiber, and fat. Protein supports fullness, fiber slows digestion, and fat adds staying power and flavor.
The simple plate formula
You do not need perfect macros. Just add one protein anchor (eggs, beans, chicken, tofu), one fiber-heavy side (vegetables, lentils, whole grains), and one healthy fat (olive oil, avocado, nuts).
Hydration matters too. Mild dehydration can feel like hunger. Drinking water before lunch is a low-effort upgrade.
Make it easy to repeat
If you pack lunch, build it like a kit: a base, a topping, a crunch, and a sauce. It keeps meals interesting without extra planning.
Finally, eat slower than your inbox. Fullness signals lag behind bites, so giving your body a few minutes pays off.