Something important to consider is the sustaining power of your meals and snacks (AKA “mini meals”). I like to include a meal’s sustaining power as part of the concept of satisfaction.
A bit of simple, neutral thought about the construction of a meal and snack can make the difference between one that leaves you hungry again very shortly afterward even if initially you felt satisfied.
Check out this short animation where I explain the simple, important concept of including some protein, fat, AND carbs even in your snacks. When I have clients view this, they almost always have a bit of an “aha!” moment.