an example, add grated cooked eggs to mashed potatoes, ground chicken to soups and gravies, cheese in
casseroles, eggs, and soups, and nonfat dried milk in soups, shakes, milk, and mashed potatoes.
If you're full too fast, try having more high-calorie foods or slices of foods as opposed to consuming the whole thing (raisins versus grapes, granola and Grape Nuts versus corn flakes, mango slices versus the whole mango).
Limit drinking beverages to a half-hour before and after a meal.