Something high in fiber would be good for the evening. I haven't done it yet but I have thought about having a bowl of oatmeal on the nights I get home late (9 or 10pm) when I worked 13 hours and didn't eat much. There are all kinds of things you can do to the oatmeal to keep it from getting boring. brown sugar, fruits, or milk and stevia, bit of maple syrup, etc... Also any cereal filled with fiber such as Kashi Go Lean with 1/2 cup of skim milk is filling.
Other stuff I munch on when I am lifting weights a lot is nuts. I like shelled peanuts because I can't just shove them by the handful in my mouth because I have to de-shell them first!
Triscuits with Laughing Cow spreadable cheese are a nice healthy snack and I just read today about some "Wheat Thins Fiber Selects 5- Grain crackers" off a "Eat this, not that" article.
Hope this is helpful!!!
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