copy pasting from the other thread
On the veggie side you want roughage. Celery, Cucumbers, mixed greens, pickles, tomatos, etc. These things are fairly low in calories and fiberous enough to linger
Fruits are also good despite what people meme here, they are remarkably low in calories. Strawberries, grapes, apples, oranges especially. As noted above Bannanas are an exception, but one a day is a great source of potassium.
For snacks, i've been looking at things like KIND mini's, which are little boxes of 10 100 calorie mini granola and nut bars. 100 calories, very tiny bite sized, but very fiber dense for their size so a good 'desert' for a boxed lunch along with fruit. 100 calorie baggies of smart pop, sold in bags of 6. Tastes decent, high in fiber. Oikos triple zero or some other form of low fat greek yogurt, lower in calories and very high in protien. Skim Milk string cheese has high protein, low calories
Proteins you want chicken and fish. For bagged lunches, packages of salmon, or my go to a tin of sardines/brieslings, packed in olive oil. I get these for 99c at walmart, they are 170 calories and 19g's of protien, which is fucking huge, and very healthy. And no they aren't smelly or strong tasting you're thinking of anchovies, you won't need mints.
My daily lunch is 1 tin of sardines (fillets, no heads or bones, nothing wrong with either these just don't come with them), 1 cup oikos triple zero, 2 sticks string cheese, 1 kind mini, 1 low cal energy drink of some kind (V8 fusion energy OR a bottle of water mixed with one of those flavored caffiene 'koolaid' packets), a tupperware with 5 strawberries and a twig-branch of grapes, a bottle of water, and 2 gatorades if I get thirsty (can omit)
As long as I don't drink the gatorades, and I often don't, this lunch is ~600 calories, ~25% daily fiber, ~50g of protien