This is tonight's dinner....half my plate is veggies, 1/4 is protein and 1/4 is high fibre carbohydrate. I added some raw walnut pieces to my salad (healthy fats) with olive oil and apple cider vinegar dressing.

Try and have each meal with this ratio.  Half of your plate should be fruits and/or vegetables (in the evening I stick to veggies) and 1/4 of the plate is protein (size of your palm) and 1/4 is high fibre, complex carb (1 small piece of whole grain bread or 1/2 cup of whole grain or pasta).  You can also omit the carb in the evening and just add more veggies or fruit.  Remember your vegetables are fruit are complex carbs...
Start by eating the salad first and you will find that this will keep you full and satisfied.
Eat slowly as your body takes about 15 minutes to register that you are full.  Chew your food slowly and thoroughly as it will aid in digestion as well.
On the topic of portions...feel free to eat unlimited amounts of leafy green vegetables like lettuce, kale, swiss chard, spinach etc...they are so low in calories and packed with vitamins, fibre and water that the more you eat the better! Your colon will thank you!!