I'm a fan of non-fat yoghurt (50 kcal per 100g). I have a 200g serving for breakfast. It's filling, tasty and a protein portion.
I also use the same yoghurt to make 'cacuk' which is basically a small amount of grated cucumber with 50g of non-fat yoghurt and cold water mixed together to be like a cold soup. It makes a 250ml bowl of cacuk at 55 kcal.
Cacuk is an excellent starter to a main meal or a side dish that goes lovely with red meat, spicy stews or salads.
Like cosmospacemonkey, I like eggs and tuna on fast day evening meals with oodles of salad and a bowl of cacuk just tops it off. I am full, satisfied and go to bed contented.
I usually eat between 425 kcal and 475 kcal on a fast day.
"You are what you eat, so don't be fast, cheap, easy or fake!"