Maybe the British meal of beans on toast--gotta be filling. And perhaps a fried egg sandwich--cheap, easy and the choline in egg yolks is so vital. I think of milk as a food, not a beverage, so it can be a meal with some fruit and whey powder added. 4 oz of chopped sirloin as a burger for less than $1.50. Uncle Sam cereal and berries with milk or soy--full for hours plus the Omega 3 of flax. Cottage cheese and veggies. I think the key is what makes *you* feel satisfied, and that's giving your body nutrients it needs. It would be easy if nutrition was taught in grade school. (Along with finance).