Using a food plan worked for me until a certain point.. though the plan could tell there's hundreds calories left to eat even when feeling comfortably satisfied and not being hungry yet.
Forcing your precious body to eat more when not hungry goes against its internal wisdom that it already had enough nutritient wise (it can be perfectly satisfied with lots less calories when eating natural foods, providing the body with the nutritients it needs), feeling satisfied for longer..
A plan could also say 'you can eat 100 calories' more for now, though even when correctly logging food intake, the actual food eaten could contain more nutritients or even calories not really needing to eat the 100 calories more.. it's also easier to grab for a cookie since the label can be scanned.. though our bodies benefit more from foods which don't have any labels, provided by nature (fruits, vegetables, meat, fish, eggs,..), even if eating a bit past the allowed calories, these foods are a better choice for the body than cookies..
Try listening to your precious body when being hungry, when it needs more nourishment instead of eating according to a plan, regardless the time.. if possible. Tune into how hungry you feel, notice when your body tells having enough.. which food looks the most appealing to have, and how much.
Your body guides which nutritients it seeks in which quantity. Try only eating when your body needs nourishment, if feeling needing to force feed in the moment (it could be out of habit instead of hunger), wait until your body needs more and don't stuff yourself until being uncomfortably full.. eat until comfortably satisfied on natural foods mainly (when your body desires to have), have everything in moderation like some chocolat if the craving is there and doesn't go away..
Even when eating less calories, your body let you know if something is missing and if it needs more by sending hunger / appetite signals.
When eating, notice how your body feels (before, during, after eating).. your body may want to have the portion of choosing, can say 'we have enough' with food left on the plate, could ask to have some more meat or potatoes for example.. or the final potato may not look appealing to have anymore.
When having enough, food can also suddenly not taste as good as before started eating.
Honor your body to eat when needing nourishment, stop when feeling satisfied, listen what it needs, when it needs, keep track of your food if wanting to and see how it goes.
Don't force your precious body if it doesn't need anything.
Personally wasn't actually hungry, and couldn't even drink the morning coffee.. (must have been out of habit).. 
Check out which foods leave you hungry (even if eaten in larger quantities) and which foods makes feeling more satisfied.. it's a adventure discovering what's the best for your body.
Have Fun & build trust with your precious body (it knows better than a plan) 
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