protein shake with fruit and greek yogurt and granola, one apple and 210 calories of chicken until dinner
but I ate a muffin this time
By the look of it you eat on a budget, but have you ever considered more volume eating and gradually switching sugary taste to salty taste ? At least for lunch/dinner ?
For example doing salads/pokebowls with greek yogurt/skyr but adding a load of raw vegetables (cucumbers, tomatoes, peppers, onions, garlics etc), boiled eggs and canned tuna with proper seasoning like olive oil, salt, pepper, lemon juice etc
You can also do some sort of chilli corn carnes so you can increase your ground beef and beans consumptions, as beans (legumes overall) being more filling than other sources of carbs like rice or pastas.
Large fruits like apples, watermelon, melon are good for hydration and vitamins but not enough to fullfill you long enough.
It's deep about the gut microbiome who triggers satiety (through a bunch of hormones) so i recommend you to eat more fermented food also and adding variety day-to-day like Kimchi, sauerkraut (better homemade for presreving good bacterias) and yogurts, cheese, for the proteins and good microbes.
People who have cravings have also bad microbiomes.
Keep the protein powder (ideally unflavoured) for recipes like doing your own muffins but also adding it to any sort of soups.
For the chicken try to make it shredded combined with carrots, eggplants, mushrooms to add volume and taste.
The goal that people forget about diets and weight loss is that you need to find something you can do during your whole life and not trying to stick to a short term diet that you'll give-up on it and being back to your old unhealthy habits.
and I'm working out too
