Hey there. I think in order to curb your hunger in the evening, you need to incorporate more food into your day, or change some of the things you are eating. 1/2 cup of yogurt for breakfast isn't going to keep you full for very long. Yoplaint has some really good fat free yogurt that only has 100 calories in it. If you combined that with a piece of Raisin toast, you'd probably stay full longer. Or instead of having apple juice, eat an apple....less calories and carbs. But try to make sure you are eating fiber with all your meals...it will help you stay full longer.

As far as lunch, try whole grain or wheat over white bread. Try not to have the jelly on the sandwich. I eat sandwiches a lot for lunch because they are filling. I eat a turket, cheese and mustand on wheat... the sandwich has 250 cals, 6 grams fat, and 27 carbs. This leaves me plenty of cals available for a cup of yogurt or a banana.

If you get hungry in the mid-afternoon, this would be a good time to munch of your carrot sticks.

If you incorporate more fiber into your meals, you shouldn't be so hungry at dinner. Also remember though, that most of us are trying to shrink our stomachs, meaning we have to start eating less even though we still want more in order to shrink our appetite. Next time you make your rigatoni, just serve yourself a smaller portion and each a salad on the side. This will cut the calories down significantly.

I try to keep my calories between 1000-1200. In order to do this, I divide my calories up per meal to help with planning. I can have 300 for breakfast and lunch, and 400 for dinner. By only alloting myself 1000, if I go over a little, I'm still under my 1200.

I hope this helps!