Sandwich with cheese, mayonnaise
Two slices of bread
These are all what you need
Don't forget the eggs
I think one of the problem with most people from the west is they tend to eat only salads or sandwich and these meals are not filling at all. As a result, they tend to pinch food or take nibbles in between their main courses such as eating a piece of cake, chips, biscuits, etc. They didn't realise they have consumed more than 2000 calories before dinner time. When they have dinner, they add another at least 800 calories. Anyway..my tips is to eat something filling for your lunch. It's gonna be sandwich but this is very filling if you finish it off with a cup of coffee or tea.