Have you tried replacing by volume? E.g. fill your stomach with a large salad (which can include some meat if necessary). And if you get hungry in 45 minutes, just eat more salad? You may also find that cutting out carby/starchy food will make you less hungry (once you get past the initial withdrawal symptoms), as long as you keep your stomach "satiated by volume" with low calorie/high nutrient food.
Another trick is to try splitting that sandwich in two and eating the second half after 45 minutes (when you get hungry again).
100% this. I had a handful of tortilla chips last night and today I had hunger cravings despite not doing any activity. Once you realize the link, it's hard to ignore the obvious.
Another trick is to try splitting that sandwich in two and eating the second half after 45 minutes (when you get hungry again).