I've been wracking my brain to come up with a workable easy plan. I came up with something to try. Soup. If it isn't soup I can't eat it. Simple and easy.
I always make fat free ones, by skimming the cooled broths and there are lots of fresh veggies in there plus protein plus most times a little brown rice and/or barley. Soup, by it's nature of taking a while to eat, doesn't contribute to the eating-too-much at one sitting. Any time I'm hungry I can heat up some soup.
Yesterday I looked for some beef with bones to make some beef barley soup, and in the whole meat case there was no roasts with bones! What's up with that? Well, except oxtail and I have no clue what to do with those, plus there wasn't much meat on them.
There are low sodium ones to buy and soup starter mixes and I bought a variety. I had butternut squash with a little skim milk added to thin for breakfast. As long as I stay away from highly creamed ones I should be ok, right? It's hard to overdo it with soup. I'll let you know how this turns out. If I decide to track this I will put it in the eating thread.